Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Banded Glute Bridges x 10
Station 3 – Lat Insertion Pull-Ups x 5-10 reps

Then…

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Tempo Bench Press x 5 reps @ 21X1

Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.

B.
Complete as many rounds and reps as possible in 15 minutes of:
45 Double-Unders
30 Push-Ups
15 Chest-to-Bar Pull-Ups

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Maciej KrawczykJanelle WinstonLuke TiptonJane ShirleyJT Recent comment authors
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Maciej Krawczyk
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Maciej Krawczyk

Fitness
A. BP 8 reps @ 60, 70 kgs, 6+2 reps @ 75kgs
B. 5 rounds + 45 reps
30 Lateral Jumps Over Parallette
20 Push-Ups
10 Strict Pull-Ups @ black band

Janelle Winston
Member
Janelle Winston

A. Bench press tempo
75, 85, 90, 95, 95, 100
HSW practice between sets

B. Scaled to normal pull ups (my ceiling is too close and it wigs me out to even try.)

5 rounds with 6 sec left. – I didn’t feel to whip myself so I just collapsed. Push ups were horrific.
I tried to do all the pull ups UB to make up a bit, for mot doing CTB. Last round was a hot mess and the third round I dropped at 12. So three out of five.

Luke Tipton
Member
Luke Tipton

A. 5×135, 165, 195, 215, 205, 195 @ tempo
First time benching in about a year due to shoulder pain. Felt okay.
B. 5+59

Jane Shirley
Member
Jane Shirley

3 rounds, 49 reps- scaling to: SU’a (x2 reps), Push-ups on knees and push-presses with a resistance band. Had to skip the bench, but chest and lats have definitely been fatigued just from that AMRAP!

JT
Member
JT

Yesterday’s B for A.
A. For time: RX 8:48
50 echo bike calories (2:20)
25 front squats from floor #175 (4:15)
25 burpee box jump over

B. 21-15-9
Echo bike calories
DB snatches #50
4:44

Chris M.
Member
Chris M.

Animal.

Oliver Mulelid-Tynes
Member
Oliver Mulelid-Tynes

Only had time to do the benching today, quick workout before work 🙂
Built to 70kg, struggled a bit to keep tempo on the last set… bench is not my forte.

Candy Olkey
Member
Candy Olkey

August 9 WOD
A. Tempo Front Squats x 1 @ 32X1
35#, 85, 105, 115, 125, 135, 140(failed – could not stand it back up)
B. For Time – 14:56 – RX
800m Run – 4:05
50 Thursters – 6:24 (10/5/5/5/5/5/5/5/5)
400m Run – 4:27

Anika Tipton
Member
Anika Tipton

Uggghh, that does not look like fun! I must’ve missed that one Candy! And glad I did 😉 Great job!

Clayton
Guest
Clayton

A. Bench 6×5 E2MOM
185-205-225-225-225-225.
Pretty sure I did not do the tempo correctly.

B. Rx. 4 rds + 45 DU + 6 pushups.
Didn’t rip at least.

Patrick Valdez
Guest
Patrick Valdez

Short on time again, so I jumped right in.

A. 155/ 185/ 205/ 215/ 225(4)/ 215(4)

225 is usually an easy working set, but I forgot how working on a clock AND a tempo changes things a bit…

B. I’ve been substituting normal pull-ups whenever chest to bar has been prescribed, but felt up to the challenge today.

As prescribed 2 Rounds + 45 double-unders and 18 push-ups.

Anika Tipton
Member
Anika Tipton

A. 85#/95/95/95/95/95
Started these sets heavier than I should have- it became clear early on that 95#x5 at tempo was plenty! My right shoulder is total junk- feel like that holds me back a lot with bench.
B. 3 rounds even- soooo slow on the pushups and c2b, was happy to get 3 rounds! 😃

Simo
Member
Simo

Evening session:
E90sec x4
Leg extension x12-15 @21X1 65/70/75/75 kg
BB row x10 @2111 60/70/75/75
Ab Wheel roll out x10 +15 kg plate

Joseph Butler
Member
Joseph Butler

Rare mid day workout. Amazing how much faster one warms up when they have not just rolled out of bed!
A. Tempo BP. Stayed strict on the 2 sec decent.
Up to 140lbx4 and 140lbx5

B. AMRAP15…. 4 rounds even.
45 dubs started ub, then 30, 15
30 push ups. Started sets of 10. Last set was 5s and 2s.
15 C2B all sets of 5
Loved being awake for a workout. daylight is nice too.

MAB
Guest
MAB

A. Up to 95
B. Rx 4 + 52reps. Butterfly C2B, pushups were limiting factor

Nichole DeHart
Editor
Nichole DeHart

Worked up to 135 lbs for last set on the bench press but failed my 5th rep!

Did tomorrows workout today. I was WRECKED! Took me almost 21 minutes to complete and that was with scaling the DB weight for devils press to 25 lbs after the 1st round!

Anika Tipton
Member
Anika Tipton

I’m glad tomorrow is my rest day then! 🙂 I did a bunch of Devil’s presses on Monday, thought I was going to die…amazing job on the bench!

Martin Beaudoin
Member
Martin Beaudoin

A. 155/175/185/185/185/185.
B. 4 rounds in 15:05. As always, upper body endurance is a limiting factor.

Simo
Member
Simo

Nice finishing the 4th round!

Michael Evison
Guest
Michael Evison

Bench up to 75kg. Only 3 at 80kg. I’m so weak at upper body pressing mainly due to my lockout. Might start throwing in some close grip push ups daily to strength triceps.

Wod with a buddy so mixed it up. 20m emotm alternating between 16 kbs (28kg), 14 box jumps (24”), 12 assault bike kcals, 10 alt hang db split snatch, 8 wall balls (wanted to work on technique of these under fatigue as I suck at them!)

Simo
Member
Simo

Keep it up! Good job!

Chris M.
Member
Chris M.

… mix and match from the last couple days.
A. Back Squat (OT3M)
5 x 275, 3 x 295, 1 x 315, 5 x 295, 3 x 315, 1 x 330, 5 x 315, 3 x 330, 1 x 345
… last wave was a tough ride
B. Bench Press 21X1 (OT2M)
5 x 145, 155, 165, 175, 185
C1. Tabata Squats: 8 x 16 (128)
(Rest 1 min)
C2: Tabata Push-Ups: 6 x 12, 11, 8 (91)
… exploded on the last set.

Simo
Member
Simo

Tabata fun! Last wave absolutely. Nice dude!

Markus Robert SCHUSTER
Member
Markus Robert SCHUSTER

A1. Snatch-Press from Receiving: 5×[email protected],5 kg and
A2. Snatch-Pulls: 5×70/75, 4×80/85 and 3×90 kg.

B. 3 rounds and 55 reps rx’d

Simo
Member
Simo

Yesterday’s:

Warmup ✅

A. Back squat as prescribed %
Up to 148 kg x1
Setup felt solid and load was heavy but manageable. Happy with the technique overall.

B.
50 cal AB 2:06
25 Sandbag squats 15.10
25 Burpees 9:19
25 boxjumps 11:40

C. Emom 7
5 Paralette shoot throughs
Abs on fire 🔥
Thanks Michele! I have a lot to practice here.

Michael Evison
Guest
Michael Evison

Absolute beast on the squats and bike simo! I would be on the floor after that effort if I could even manage it!

Simo
Member
Simo

Thanks Michael, really appreciated. I watched yesterday class in my box and they did a all out on the AB 30s x3 so I was well prepared mentally.