Workout of the Day
A.
Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds between legs, and 45 before moving on
Nose-to-Wall Handstand Hold x 60 seconds
Rest 60 seconds
Dumbbell External Rotations x 8 reps each @ 2020
Rest 60 seconds
B.
In teams of two, with only one partner working at a time…
Complete as many reps as possible in 6 minutes of:
Wall Ball Shots
Rest until the running clock reaches 8:00, and then…
Complete as many calories as possible in 6 minutes of:
Rowing on Concept 2
A. 50# DBs for split squats. HS Holds done RX but hard. 15# DB for rotations.
B. With Josh. 179 WB, 141 calories. 320 total.
Wow, lots of calories on the erg! Awesome job Jon and Josh!
https://goo.gl/UJbNMt&ofjmo
https://goo.gl/mAqXDo&ohjw
A. BSS: 3 x 8 @ 70#DB; N2W HSH: 45sec, 60sec, 48sec; DB ER: 3 x 8 @ 20#
B. Completed solo so Goal on WBs was to see if I could go 3 min without stopping but I made it two minutes instead (60 unbroken), rested 1 min and did one more minute unbroken: Total 90; Concept 2 rowed 3 minutes straight: Total 67 calories.
I love the mental challenge you set for yourself with that time domain. Next time you will get 3 minutes of unbroken wall balls!
A: Bulgarian Split Squat
3 x 8 reps @ 20kg KB
Nose-to-Wall Handstand Hold 2 x 30 sec
B: Wall Ball Shots
75 reps in 6 mins @ 30 sec on/30 sec off
Rowing on Concept 2
57 cals in 6 mins @ 1 min on/1 min off
Way to work Travis!
A: BSS DB @100#,N2W HS H 60sek,DB ER @15#
BBS 105#,60sek,20#
BBS 110#,60sek,20#
B: 1min work/1min rest x 3sets @ 32/28/30reps
3 min run @ 600m / 3min 45# barbell row @ 93reps
Nice work Matteo!
https://goo.gl/uyzRE9&awah
https://goo.gl/RN3z1W&adyb
A: BSS w/15# DB, did sidelying ext rot with 10#
B: Had to do solo…65 total with 14#, above the line every time today apx 30sec on/30 off
C:No rower, Airdyne was in use, straight up didn’t want to run today…did 6min of double unders instead.
Great job getting it done Amber. How many double unders did you end up doing? 6 min is a long time! 🙂
Thanks! I actually only counted how many unbroken I could string together and didn’t count total:( 42 was my most unbroken today. I would guess I did 250 or so
Fantastic work Amber!
https://goo.gl/iBiQzQ&giho
https://goo.gl/5ghocR&ahif
https://goo.gl/mrA3j2&vipe
https://goo.gl/suqPpc&wusuv
Missed yesterday so we kinda did a combo.
Worked up to 215 on Strict Press and supersetted with Bulgarians with 45lb DB’s.
Yesterday’s B. 4 rounds plus 10 reps followed by 6 minutes of rowing=100 calories.
Thats a strong press Todd! Keep killing it!
A) 125# barbell bss/:60 hold/ 15#
B) Did as :30 work :30 rest
100 wall balls
93 cal rowing
Nice Job Ryan! way to make it work solo
A: #15 dumbbells BSS
60 sec holds
#10 dumbbell External rotations
B: Did solo, #14 ball, 111 total. 1 min on, 15 sec rest.
C: 87 cal row.
Great Job Leslie!
A.
24 kg KB in Goblet position for BSS
60 s Noes-to-Wall HS hold
8 lb DB for External Rotations
B.
Solo
76 wall ball shots with 1 min work/1 min rest
106 cal on the rower
Way to make it work Jared!
A 8/8/10. Felt Easy! 5/5/5 :30/:30/:30 unbroken times B. Done. On the push press I did dips instead. Need to work on dips bad! My worst movement! Used 35# kbs for lunges. C2B didn’t feel so good. Rhythm was off and pull just wasn’t there. Pulled a lot so far this week. Need to work on them more often! Class WOD 9 min amrap 8 hang clean and jerk 95 # 10 bj 5 rounds plus 5 clean and jerks Since we did clean and jerk at 95# in the wod is also the other reason I did dips in… Read more »
I’m so confused! What workout(s) are these scores from? It doesn’t look like today’s…
Ahhh, I see now, you did the Competition workout. 🙂
A. 55# KBs for BSS, 60sec holds, 20# DB for external rotation.
Vastly underestimated those external rotations.
B. 100 Wallballs with 30sec On/30sec Off.
103 Cals on Airdyne with 30sec On/Off
No rower was available.
You made a wise choice with the Airdyne. 🙂
It didn’t feel like it. My legs were shaking in between rounds and were jello at the end.
A: 22kg dumbell, 40second hold with good form, 9kg rotator cuf thingys
B: 183 reps with 20lbs ball and a standard CF target.
B2: 149 cal
The legs were really tired! 🙂 and really fun to work on transitions during the team part, taking the ball while its in the air and all that.
Crushed it.
BONUS POINTS!
Does anyone know what dumbbell weight you should be shooting for on Bulgarian Split Squats at this rep range and tempo?
I’m going to go with as much as you can bear.
Haha, not quite but I like it and it could definitely apply to some situations.
I’ve read 2/3’s of your bodyweight (total) is something to work up to. Although never sacrifice tempo for load.
Kyle nailed it!
A. Check @40-60kg BSS
B. 130 reps + 113 cal did it solo as RX. Happy with the result! My Karen PR is 6:05. So after does BSS I’m satisfied
Super great!
A. 55# BB on split squats
60 sec hold, no prob.
10# DB, lying on bench
B. Solo, completed 65 WBS, rested in between sets as long as I worked.
76 cals on row.
Nice work, Kelly!
Hey guys, for the DB External Rotations, let’s do this version:
https://www.youtube.com/watch?v=ote6S-9n4vU
https://goo.gl/DpvUMB&kezyd
A. As Rx
Bulgarian Split Squats w/ 45/55/65 Dumbbells (65# across next time)
Nose to wall Handstand Hold – check (spicy)
Standing Dumbell External Rotations w/ 15/17.5/20 (20# across next time)
B. Solo 6 x 30s:30s
Wallballs – 91 (20#/10′)
Row – 77 cal (kept pace between 1:38 – 1:35 each round)
Great job, Chris!
A. 135# BSS.
B1. 30s on – 30s off. WB to about 12′. Much trickier than anticipated.
B2. 45s on – 45s off. About 225m/round.
Way to rock the BSS! Front rack or back rack?
A: Completed
B: With Greg – B1: 181 / B2: 128
This was fun…said no one ever.
Anthony! I’ve missed you…Glad to see you’re still hitting it with Greg and the gang. 🙂 How are you guys doing? How are your pull-ups coming along? Did you know that August is Pull-Up Awareness Month? I gave our local groups some supplemental work for the week. Want to see?
He could use this, trust me!
I’m glad we’re all together again.
I will start tomorrow! If you’re not learning you’re dying.
I didn’t realize this was going to be back day when I looked at the workout. It was like doing Murph except I had a 185# Greg to carry through this workout.
In your dreams. This was your second day at the gym in weeks!
How to perform “Dumbbell External Rotations” ?
Google it mate
Yes, but there are few versions: standing, sitting, lying on side ?
I don’t think that matter much. Just pick the one you feel most comfortable with 🙂
Ok, thanks 😉
Check out Nichole’s post on Healthy Shoulders for a good description: https://www.crossfitinvictus.com/wod/monday-december-13-2010/