A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 seconds

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Can you get 80 reps in the 5 minutes?

C.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

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ColoradoLivinMatt SutherlandBritt JRyan Bliss M/46/168Jared Smith Recent comment authors
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ColoradoLivin
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ColoradoLivin

A.) all sets done at 140.

B.) 50 reps

C.) done

Rocco
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Rocco

A. 185

B. 52

C. Done

Matt Sutherland
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Matt Sutherland

A. 185#
B. 61
C. Complete

Bri Ja
Member
Bri Ja

A. Don’t know 1RM done at 115#
B. Rx 42 – was aiming for 50
C. Was pissed from yesterday and B so my punishment was to redo Jackie 9:45
Row 4:01
Thrusters UB 50
Pullups 6/3/3/3/1/3/1/3/2/2/1/2 – tore
Better but pullups were still limiting

C. Done

Ryan Bliss M/46/168
Guest
Ryan Bliss M/46/168

A: 150 done
B: 43
C: snow angels with 2.5 plates for 1&2. 3 unweighted.

Finally should be back to a regular schedule. Kids in school, oldest son married, vacations and travel done. Whew!

Libby Landry
Member
Libby Landry

Haha, do you mean on the phone?? Totally. It’s terrible! I’ve told IT but not sure what came of it…

Ryan Bliss M/46/168
Guest
Ryan Bliss M/46/168

Yes, on the phone. If I scroll through at a snails pace it only does once or twice but if I go quick it does almost every time I touch the screen. Sometimes I think getting through the posts is a ‘secret wod’, ha ha!

Jared Smith
Guest
Jared Smith

Agreed. I’m not sure about iPhones, but if you’re using Chrome on an android phone, you can hit the settings button in the top right and enable desktop mode – that gets rid of the problem!

Ryan Bliss M/46/168
Guest
Ryan Bliss M/46/168

Good information. I do have an iPhone and I don’t see that option offhand but I will look. Thanks.

Jared Smith
Guest
Jared Smith

A: 195#

B: 41 reps

C: Did reverse snow angels unweighted.

D: Sit-up pyramid: 20+10 until failure, then Max, rest 1s each rep.

E: Pull-up pyramid 1+1 until failure, then Max, rest 10s each rep.

Janelle Hudgin Winston
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Janelle Hudgin Winston

Yesterday’s. I was too tired from running all over the mountains through the bush and braken, in search of blueberries on Sunday, to work out yesterday.

A. 7:47
3:58 Row
30, 10, 10 – I didn’t put the bar down between the sets of 10, but held it for a few deep breaths.
15, 8, 5, 2

B. 25, 30, 35 – for 8 reps. Not true tempo but slow and controlled
SHSPU – 1 rep + 7 negs kip to the top
2 reps + 6 neg kip to the top
8 neg.

VanillaGorilla
Guest
VanillaGorilla

A. Just did a bunch of sets till 155. Still nursing torn pec so don’t want to go too heavy.

B. 64 reps. Started too slow but that was really fun.

C. Done.

Libby Landry
Member
Libby Landry

Nice job!!

Rocco
Guest
Rocco

A day behind here.

A. Did Jackie for the first time. Had to use two 25pound kettlebells as the bars were taken.

Time was 9:09

B: 50 pd kettleb

Chase Popp
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Chase Popp

A: Worked up to 185 tempo bench. Had a little shoulder irritation so I kept it conservative.
Then did the 5X3 at 165, and 175 for my last set. Wanted to keep the bench controlled.

B: 77RX. I wanted 80 so bad!! I am a taller fellow so I don’t have the fastest Burpees but happy with the effort.

C: Done.

Shaun Gross
Member
Shaun Gross

Smoking fast!

Tyler Durham
Member
Tyler Durham

That is too many burpees for a tall guy

Libby Landry
Member
Libby Landry

Wowza!!!

Steven
Guest
Steven

What’s up guys! I disappeared for a while because I had a 3 week vacation, which I enjoyed so much I decided to give myself a break from training as well. So all rested up and fully recovered I hit the first day of training today, ready to get after it!! Did yesterdays WOD A. Jackie as RX: 6:52 (-10s from last PR, to be expected after the sabbatical) 3sets: B1. Bulgarian Split Squats. Each leg 10x30kg/65# holding the bar in front rack position B2. Strict HSPU’s 10x This first session after 3 weeks left me shaking, haha. Actually pretty… Read more »

Chris Pugliese
Member
Chris Pugliese

Great job. Welcome back.

Candy Olkey
Member
Candy Olkey

Welcome back Steven…that’s a great vacation…congrats on the PR!

Joey Maltais
Member
Joey Maltais

Welcome back! Awesome work today

Libby Landry
Member
Libby Landry

Hi everyone! Just wanted to clarify something that a couple of you have commented on re: today’s workout. So, first thing is that if you see any little “notes” within the actual programming, those come directly from CJ. That’s him giving you insight into his mind for what he’s looking for from a workout. The warmup and workout notes that are posted in the comments on the blog come from me 🙂 Piggy-backing on that, the 80 is not a typo 🙂 haha. So, when CJ (and then I) are determining estimated times, reps, scores, etc., we do this with… Read more »

Joey Maltais
Member
Joey Maltais

The insight on the intended stimulus is always super helpful and I really appreciate it when it’s pointed out

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

Yes it is!

Luke Tipton
Member
Luke Tipton

Anika
A. Don’t really know my bench max – did 105#
B. 50 – all box facing. Next time I want to try lateral, could’ve probably squeezed in a few more reps.
C. Done. Have a great day everyone!

Libby Landry
Member
Libby Landry

Nice Anika!!!

Candy Olkey
Member
Candy Olkey

Great work Anika!

Ryan Bliss M/46/168
Guest
Ryan Bliss M/46/168

Nice work to you as well, Luke! Hope you’re shoulder is ok.

Aaron Williams
Guest
Aaron Williams

Did my squat program
then
B) 79 Rx, sooo close!!!
box facing

Luke Tipton
Member
Luke Tipton

(Anika)
Wow! That’s amazing, especially after squats??!!Your legs must’ve been on fire. Great job!

Libby Landry
Member
Libby Landry

SO CLOSE!!

Chris Pugliese
Member
Chris Pugliese

Squats then burpee box jump overs. And you aost hit 80 reps. You must be a god.

Candy Olkey
Member
Candy Olkey

Share your secret on the BBJO…great work AA-Ron!

Candy Olkey
Member
Candy Olkey

A. Based off 150#…112.5# that tempo was tough to get down.
B. 57 reps (really wanted 60+) started out lateral and got 16 reps in the first min and then the wheels started to fall off, switched to box facing and just kept moving. The box jump is definitely the limiter for me on this one. I did a 5 min max burpee set on vacation and got 90 reps….
C. Done minding tempo on all!
Ring row x 10 @ 2111
RSA x 12 @ 3030
Hollow Hold x 75s each set

jorge gonzalez
Guest
jorge gonzalez

still anything +50 is a great B Candy, great job

Luke Tipton
Member
Luke Tipton

(Anika)
I think I can safely say you’re the only person on Earth who would do 5 mins of burpees on VACATION! Nice job as always Candy!

Chris Pugliese
Member
Chris Pugliese

16 in the first min…damn!

Joey Maltais
Member
Joey Maltais

Awesome work today! Nice to see you doing bench without shoulder issues

Laura Lochmann
Guest
Laura Lochmann

A. 110
B. 60 but did box facing. Did two sets of ten lateral on the minute after, finished 30 sec each. Will do lateral next time… confident in 80+
C. Done

jorge gonzalez
Guest
jorge gonzalez

that B is super impressive laura, way to go

JT
Member
JT

A. Bench press 5×3 at tempo: 235
B. 5m AMRAP: Max BBJO “24
63
C. Done. Weighted rows

Candy Olkey
Member
Candy Olkey

I totally agree with the bounce killing the quads!! GREAT work JT…so fast!

JT
Member
JT

This was the first time I’ve done them like that and I was surprised at how fast the burn set in.

Chris Pugliese
Member
Chris Pugliese

Nice job

Tyler Durham
Member
Tyler Durham

A. 185/190
B. 54, figured out halfway through that stepping into the burpee wasn’t much easier and was REALLY slow so I stopped that
C. completed

Chris Pugliese
Member
Chris Pugliese

Strong B.

Tyler Durham
Member
Tyler Durham

It was no 55…

Mike Slagle
Member
Mike Slagle

A. Bench press rx at 175 lb

B. Jackie from yesterday.
9:02. 40 seconds off my pr. Today was a I don’t have much in the tank kind of day. I gave the workout what I had.

Today’s metcon: 47 reps
Again slow, but I kept moving.

C. Done rx

Chris Pugliese
Member
Chris Pugliese

So…you did Jackie and then the burpees? Nuts!

Candy Olkey
Member
Candy Olkey

47 reps after you did Jackie is sooooo NOT slow! That’s BANANAS!

Joey Maltais
Member
Joey Maltais

Great work getting after it today Mike. Those days add up over time!

jorge gonzalez
Guest
jorge gonzalez

Yesterday: Key word “Volume” A) OT1.5M x 5: snatch high pull + pausing high hang squat snatch + low hang squat snatch. In kgs: 40, 40, 42.5, 45, 47.5 B) OT2M x 5: power snatch + squat snatch, done as singles not touch and go (that’s prescription). All rounds done with 60 kgs C) 5 sets of 2 paused snatch pulls with 72.5 kgs. Pausing 2 secs at knee level. My snatching is getting significantly better, I’m aiming to get to 75 kgs sometime this year and my percentage work is super strong; I’m getting consistent success moving those 60… Read more »

Candy Olkey
Member
Candy Olkey

Ok…I’m going to say that you botched it just by doing it…that looks like DEATH to me! But my true guess is that you did all 6, 4, & 2 reps in 2.5 minutes when you were supposed to do them each on the 2.5 min?

jorge gonzalez
Guest
jorge gonzalez

😅 it was deadly but that wasn’t it, I messed up the ladder by always going up in weight, it was supposed to go up and down, like 6×120 -> 4×127 -> 2×135, then go down to 6×122 and so on; my partner and I were like “why the hell are we going for reps so freakin heavy?”; basically, we can’t read