Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction

Then…

A.
Back Squat
*Set 1 – 5 reps @ 75% of 1-RM Back Squat
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest 2-3 minutes between sets.

B.
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)

Barbell should start from the ground.

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Maciej Krawczyk
Maciej Krawczyk
September 24, 2019 7:21 am

A. 98, 105, 110, 105, 110, 117.5, 110, 117.5, 125 kgs
B. 11:25 @ 50 cal Row, 25x FS 50 kgs, 25x BBJO

Janelle Winston
Janelle Winston
August 13, 2019 10:25 pm

A. Based off 220
165, 175, 185, 175, 185, 200, 180, 200 x2, 210 – 210 felt like a max effort.
I didn’t have time to do B.

Mike Slagle
Mike Slagle
August 13, 2019 6:55 pm

A. Based off of 335.
The last wave was 3-2-1. I couldn’t hit the higher reps there today.

B. Rx 10:47
Row 3:38
Squats 7, 7, 7, 4
BBJO slow and steady

C. 25 pushups
25 strict pull-ups
25 pushups

Patrick Valdez
Patrick Valdez
August 13, 2019 6:27 pm

A. Based off 345 lbs. Felt woozy at Set 8 (315 lbs) so I stopped there.

B. Subbed 75 Calorie BikeErg at a little under 6 minutes. Not sure how BikeErg calories correlate, but I’m fairly certain I can crank out 50 calories on the AB in under 4:00.

Sets of 5 on the 175 lbs. Front Squats.

And just a grind on the burpee box jump overs.

13:46.

MAB
MAB
August 13, 2019 6:04 pm

A. Rx 135-145-155-145-155-160-155-165-170
B. Rx 13:07 – Bike 3:56

Clayton
Clayton
August 13, 2019 6:01 pm

A. Rx
235-250-265-245-260-275-255-270-285

B. Rx
Row’d 75 Cals in 4:08
12:53

Ouch.

Dallas
Dallas
August 13, 2019 5:51 pm

A:
255
265
285
265
285
305
285
305
315

B. 9:10 @135

Judy
Judy
August 13, 2019 5:28 pm

Worked off 50# less than 1rep Max so I can live to walk another day! Felt good. Dropped WOD weight as well. Did not keep track of time. Back after 2 week holiday.

JT
JT
August 13, 2019 5:02 pm

A. Overhead press E2MOM
5×3 (150/150/155/155/160)
B. Bench press E2MOM
5×3 #245
C. 8 rounds for reps (16min total done as Tabata)
Strict pull ups 20w/10r (63)
Echo bike calories (102 total)
SHSPU (55)
Echo bike calories
This was a serious beat down. Wanted to do today’s B but legs are trashed from yesterday’s squat.

Diego Tuzi
Diego Tuzi
August 13, 2019 1:38 pm

Hi,
A:105/112.5/120/112.5/120/126/120/126/133 kg
B: 13:58 (75 Cal row)
Bye.

Anika Tipton
Anika Tipton
August 13, 2019 11:00 am

A.5×160
3×170
1×180
5×170
3×180
1×190
5×170
3×180
1×200
Been working out in the garage all summer and I don’t have a rack- so basically haven’t squatted all summer and it showed today! Couldn’t hit all my numbers. Gotta get back in squatting shape!
B. 9:22 with 50 calorie row. Not going to be able to walk tomorrow! Haha!

NicholeKribs
Editor
NicholeKribs
August 13, 2019 5:12 pm
Reply to  Anika Tipton

Good job Anika!!

NicholeKribs
Editor
NicholeKribs
August 13, 2019 9:23 am

Back Squats: Worked up to 205 x 1 for last set
Workout: 7:26 – AB: 2:56; FS: 15; 5; 5

Luke Tipton
Luke Tipton
August 13, 2019 9:08 am

A. 5×245, 3×265, 1×280
5×265, 3×280, 1×300
5×280,3×300,1×315

B. 10:50 w/ 75 cal row
Came off rower at 4:14.

Michael Evison
Michael Evison
August 13, 2019 8:46 am

A: first two waves based off 135kg. No energy and limited time so stopped there. Was hard enough!

B: 10:53 at 60kg (3:40, 7:30 and 5-5-5-5-5)

TheLonghorn
TheLonghorn
August 13, 2019 3:05 pm
Reply to  Michael Evison

well done, it appears we were on the same pace in B today!

Martin Beaudoin
Martin Beaudoin
August 13, 2019 7:38 am

A. Done based of 335.
B. Done rx 8:17. AB 3:30, front squat done at 5:45 (7-6-6-6 with 10 sec walking around as transitions) facing bbjo alter. Had a plan and sticked to it.

TheLonghorn
TheLonghorn
August 13, 2019 8:33 am

Well done, it looks like your plan on the FS worked much better than mine!

Martin Beaudoin
Martin Beaudoin
August 13, 2019 1:44 pm
Reply to  TheLonghorn

Thanks, I thought breaking in 5s was a good plan aswell. We can’t go too far deep in that anaerobic treshold on that type of workout. Smalls sets and quick transitions has always been the key to move fast for me.

Luke Tipton
Luke Tipton
August 13, 2019 9:09 am

Great Job. Way to keep your rest intervals short.

Martin Beaudoin
Martin Beaudoin
August 13, 2019 1:46 pm
Reply to  Luke Tipton

Thanks Luke, I used the exact same weights as you today. We could’ve used the same bar! Great job aswell, I wouldn’t have liked rowing before all those front squats.

Chris M.
Chris M.
August 13, 2019 6:29 am

… did a version of yesterday’s grinder.
A. E8M x 4
400m Run | 15 – Strict HSPU | 20 – 2p American KB Swings | 500m Row
R1: 5:29 (1:30, UB, 15-5, 1:50)
R2: 5:26 (1:30, UB, 12-8, 1:50)
R3: 5:54 (1:30, 10-5, 12-8, 1:50)
R4: 6:24 (1:30, 7-4-3, 12-8, 1:50)
… ragged.

Martin Beaudoin
Martin Beaudoin
August 13, 2019 10:33 am
Reply to  Chris M.

14 strict HSPU on last rounds ;P How dare you!

Jokes aside, your aerobic capacity still impresses me!

Chris M.
Chris M.
August 13, 2019 10:50 am

… apologies 8-4-3 … thanks … you demolished B today – that one looks like it will leave a mark.

Martin Beaudoin
Martin Beaudoin
August 13, 2019 1:40 pm
Reply to  Chris M.

It will surely do! thanks chris

TheLonghorn
TheLonghorn
August 13, 2019 5:03 am

A. Done based off 330#, had to change the last wave to 3-2-1 instead of 5-3-1. I can’t remember the last time I spent 30+ min doing squats.

B. Rx 10:23.
AB done @ 3:27, probably went too conservative on this.
Squats done @ 7:33, sets of 5

Will have to mobilize a lot today after this one!

Mark Killebrew
Mark Killebrew
August 13, 2019 3:56 am

A. Back Squat *Set 1 – 5 reps @ 75% – 165 *Set 2 – 3 reps @ 80%- 175 *Set 3 – 1 rep @ 85% – 185 *Set 4 – 5 reps @ 80% – 175 *Set 5 – 3 reps @ 85% – 185 *Set 6 – 1 rep @ 90% – 195 *Set 7 – 5 reps @ 85% – 185 *Set 8 – 3 reps @ 90% – 195 *Set 9 – 1 rep @ 95% – 205 1175 meters 75 cal row = 5:42 95 lb front squat x 25 = 4:19 25 burpees… Read more »

Greg Osborn
Greg Osborn
August 13, 2019 3:51 am

A. Done
B. 9:12 @115lb. Rest as Rx.

Curious as to the stimulus for the squats. Squats aren’t a strength so I lowered weight considerably. Broke into sets of 10/8/7. Were we looking for unbroken or heavyish here?

jeong jinseong
jeong jinseong
August 13, 2019 3:21 am

10:33

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