A.
Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Prone Planks x 60-90 seconds
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps
Rest two minutes and then repeat.
A. Lunges…135×10, 145×9, 145×8 each leg. TGU x 3 per arm each set with 24kg KB. Planks 60s x 3.
B. 45# DBs…3+0, 3+0. 120 total reps counting each row as a rep.
A:
10 x each leg : 35 kgs , 45 , 55
3 x each ARM KB : 8 kgs , 12 , 1 x 16
60sec , 60 , 60
B:
3 rounds + 4 reps
3 x 20 kgs BB
5 x 16 kgs KB
7 x 20 kgs BB
A. 95,115,115
53#
60 sec
B. 40# db
3 rounds
2 + 13, no thrusters
Felt good to get back in the gym
A.) 115, 135#
53, 70# kb
1:00 planks
B.) 40# DB’s and I hated every second of this. 3 rounds and 2 rounds+14 reps and I’ll fully admit that I sandbagged the shit out of the second set.
Approved
Tank empty today ( traveling over weekend and monday 10+ hrs for funeral)
Lunges with 95#
TGU with 25#
Planks: 60 sec
B: Decided to go “only 20#” since i felt like crap…ummmm… it sucked.
4+3
3+16
On a positive note…My tank actually felt much fuller post wod, and I was able to have the energy to deal with coming back to work after being gone sat, sunday, and Monday.
Sorry to hear about your loss. I hope you are doing ok.
A1) 95# front rack lunges x 20
A2) 30# DB x 6
A3) Prone planks x :60
B) Used 25# DBs – lowest I have. May have bitten off more than I could chew. ?
1st: 3+14
2nd: 3+17
You are the second person to say that about the 25# DBs! This was a tricky one!
A) 145# lunges, 2 get-ups with 35# KB, and 1 min plank
B) 4+1 and 4+3 with 25# KBs. Planks were incredibly awkward being so high. Switched to regular burpees the second round
I’m trying to picture how you did the planks in Part B…yay burpees!
A: 8 @ 115, the last couple were shaky and didn’t step back but stood up with it.
3 @ 35
3 x 60
B: 3 + 3 burpees, then 3 + 3 burpees
Lunges – key to the universe!
A:
3×8@135, 155, 175
3×2@55
3×60
B;
3 full + 8 reps
3 full sets
Great job, Taylor!
I only have 55 DB. Tried one round. It wasn’t very fun. Instead did 30 min EMOM.
Even 1 rnd Cindy with 75# bench instead of push-ups.
Odd shuttle run.
55’s sound terrible! Glad you figured something else out.
Approved
Skipped part A. Worked on power clean form hit 185×2 which was my pr than hit 195 which was awesome….
Part B: 25lb Dumbbells
1: 4 rounds +9
2: 4 rounds + 3 shoulders were burning
Double PR Star!
It always looks so easy when I read it….I have never failed a rep with 25lb dumbells until today:-/
A) 145lb lungesx8. 30lb kbx3. 60 sec
B) rx 25lb
1-4+3
2-3+17
Gotcha!
Results from today:
Part A-
Subbed 50 yard Prowler Push for Lunges
TGU x 3 w/ 35#
Planks x 90 seconds each round
Part B-(Did supplemental work instead of intense work)
Three Sets (rest 15-30s between exercises):
Skin-the-Cats x 3
Reverse Hypers x 20 @ 3201
15 calorie Assault Bike
Part C-
CrossOver Symmetry – Iron Scaps!
Been sick for the past week and not training at all, so took it easy getting back this morning.
A1. #95, 10 reps
A2. 20kg, 3 reps ea side
A3. 60sec
B. #25 db’s 4rds even both sets. The rows caught up to me.
Glad you’re feeling a little better. Might take a week or even two to feel normal again.
A) 135,155,185 lunges
3 get ups with 1.5 pood
60 secs on all 3
B) RX with 30#. (Awful. God awful)
Set1) 4rds + 5 thrusters
Set2) 4rds + 3 burpees
Was stuck in a car for 3:30 hours earlier and really felt drained for training plus I’m really awful at dumbbell work.
Yay dumbbells! Why were you stuck in a car that long?! Terrible!
First of all, this sucked…..
A) 155 lunges, 1.5pood kb
B) 4 rounds + rows completed each time.(35# Dumbbells)
Super tricky!
Suggested DB weight for B? Is a 65# barbell thruster in lieu of DBs challenging enough?
That sounds about right for thrusters.
A1. Front Rack Lunges @2011
8 w/ 155#, 165#, 175#
A2. Turkish Get-Ups: 3 x 1.5p
A3. Prone Planks: 60s, 60s, 90s
B. As Rx w/ 25# DB
Set 1: 4 rounds + 4 Thrusters
Set 2. 5 rounds
5 rounds!
A: 42.5kg, 8kg went light on TGUs as first time
B: 16kg DBs 3rnds / 3+11
Should have gone lighter on this one and do everything unbroken, especially thrusters – had to break them in sets of 4 and 3 on rounds 2/3
Aren’t TGUs the best? They are hard even without weight!