PERFORMANCE

Warm-Up.

“Mind Muscle” Warm-Up for Hinging Movements

Followed by…

Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed

Followed by…

Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.

Then…

A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts

B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpess Over the Barbell
5 Ground to Overhead (135/95 lbs)

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

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Javier Chagolla
Javier Chagolla
August 24, 2021 1:54 pm

365
6+3 Prescribed

Andrew Craig
Andrew Craig
August 24, 2021 4:18 am

135
185
225
275
295

Wasn’t sure what my 3 rep mac would be so worked up to heavy weight.

5 rounds total at 95 lbs today.

Chris
Chris
August 23, 2021 7:09 pm

A).
155
225
275
295

Off 325 1RM

B)
@ 115#

21 / 22 / 21 = 6 rounds & 4 reps

Janelle Winston
Janelle Winston
August 23, 2021 5:11 pm

Decided to do the snatch work from Last week that I missed. After a month solid of guests, my schedule has returned to normal. A. Work up to 80 – 85% of 1RM snatch. Went from 65 – 110. The lifts from 100 – 110 felt really good and solid. Happy with some technique improvements. B. Today’s. Eeewwww. RX – 1) 2+5, 2) 2+2, 3) 2+3 If I did my math correctly that’s 7 rounds. The whole trying to keep track of where you are and the count when you start at different points each round is not the easiest… Read more »

Mugu
Mugu
August 23, 2021 6:08 pm

While expiring hahaha

Logan Harris
Logan Harris
August 23, 2021 5:04 pm

A. Up to 365# (standing 3RM)
B. 8 rounds + 8 reps
First WOD after 2 weeks of doing nothing. Good to be back!

Viv
Viv
August 23, 2021 4:06 pm

First workout in over a week. I’ve been fighting a sinus infection, but felt well enough today to get a full workout in.

A. Deadlifts (based on 250# 3RM guess)
125×5, 190×3, 215×2, 235×1, 250×3, 260# x 3!

B. 6 rounds Rx; 2 rounds each time

Mike Slagle
Mike Slagle
August 23, 2021 3:45 pm

A. Deadlift triples up to 345

B. Rx: 5+2

C. 10 min row cool down

Anika Tipton
Anika Tipton
August 23, 2021 3:23 pm

A. 125#x5/190×3/215×2/245×1/255×3
B. 6+2

Christopher Miller
Christopher Miller
August 23, 2021 2:36 pm

A. 225×5, 275×3, 315×2, 345×1, 365×3
… certainly the heaviest I’ve lifted in awhile
B. As Rx: 6 rounds (2 per)

sbrotfl92
sbrotfl92
August 23, 2021 12:49 pm

A.
85 kg × 5 reps
131 kg x 3
155 kg x 2
170 kg x 1
did not attempt the 3 rm due to being my first day after 2 months stop

B.
45 kg barbell
7 rounds

Jeremy Hammock
Jeremy Hammock
August 23, 2021 12:42 pm

Dl emom 1:45
5-235 3-285 2-315 1-335
3-345 3-365
Normally work off of 365 for a max haha

2 min in 2 off
Amrap clean press 5-135 5 burpees

Rounds
1. 15 clean press 10 burpee
2. 11 clean press 15 burpee
3. 19 clean press 10 burpee

9+7 I think haha
Heck Idk I’m tired haha

Last edited 1 month ago by Jeremy Hammock
Mike
Mike
August 23, 2021 12:41 pm

M 51/190/6’
6+3 as rxd. Clean and jerks on the ground to overhead.

Candy Olkey
Candy Olkey
August 23, 2021 12:12 pm

A. Deadlift – Based off this past years 3 RM of 220#
115×5, 165×3, 190×2, 210×1, 220×3, attempted 222 and it wasn’t moving without rounding out the back..and that my friends is where I said NOPE NOT HAPPENIN!
***Banded paloff, deadbug and bird dog work between sets

B. 2 Min AMRAP x 3 with 2 min rest between
5 BOBB
5 G2OH @ 95# (UGLY – C&J singles)
19 reps / 21 reps / 22 Reps = 62 reps (6 rounds + 2 reps)
***Wowzer…the legs were on fire…did a ton of leg work yesterday…feeeeeelin it on this one!

Mugu
Mugu
August 23, 2021 11:11 am

Deadlifts 5×3
115, 205, 315, 325, 345

3, 2 min amraps RX
1. 3 full rounds
2. 2 full rounds + 5 burpees + 2 CJ
3. 3 CJ, 2 full rounds

How ever that makes sense. It makes sense to me

Last edited 1 month ago by Mugu
barefoot squatter
barefoot squatter
August 23, 2021 11:47 am
Reply to  Mugu

MOTORIN’

Logan Harris
Logan Harris
August 23, 2021 5:06 pm
Reply to  Mugu

Nice work!

barefoot squatter
barefoot squatter
August 23, 2021 11:06 am

A:
175×5
250×3
285×2
315×1
failed 335×3
315×3

B:
Had 1:30 conference call and didn’t want to sound like i was having a coronary, so did just the 2 2:00 blocks – 2 rounds each Rx, total 4 rounds

Did the 335×3 the other wk and couldn’t even get 1st rep up today, hopefully it’s just because I tried doing fasted

Mugu
Mugu
August 23, 2021 11:57 am

315 is big numbers man, good job.

Toni Martos
Toni Martos
August 23, 2021 11:04 am

A.done up to 157,5kg 3rep
B. I wrong amramp 2min
6 burpee over
6 g2over head

60kg

All sets
1rd+ 10rep

Blake Shealy
Blake Shealy
August 23, 2021 8:31 am

A. Deadlift
225 x 5
340 x 3
385 x 2
430 x 1
455 x 2
465 x 3 (new 3RM PR!)

B. RX: Almost 6 rounds
OB burpees: 5, 5, 5, 5, 5, 5 (30x)
G2O @ 135: 5, 5, 5, 5, 5, 3 (28x)

Weight’s at 182, 35 y.o, and the body’s feeling good!! (only did 2x @ 455 as I knew I was going up. I just needed to see how it felt)

barefoot squatter
barefoot squatter
August 23, 2021 11:02 am
Reply to  Blake Shealy

Congrats and sick work, way to start the week

Logan Harris
Logan Harris
August 23, 2021 5:07 pm
Reply to  Blake Shealy

Wow that is heavy – nice work!

Andrea De Vries
Andrea De Vries
August 23, 2021 7:25 am

A. Worked to new 3RM of 165lb
B. Scaled to 85lb. 8 rounds completed.

barefoot squatter
barefoot squatter
August 23, 2021 11:06 am

Congrats and u were lightning on B!

Andrea De Vries
Andrea De Vries
August 23, 2021 8:30 pm

Thanks! I liked this one. Some of the push presses were not pretty, but I got it done. Curious how I’d do with 95lb as rx, and a jerk instead of those push presses. Sure wouldn’t get 8 rounds 😂

Andrea De Vries
Andrea De Vries
August 28, 2021 8:36 pm

Went back and did this again today with 95lb. Split jerking that weight did slow me down, and also, I think I wasn’t counting correctly the first time 🧐 but anyway…

Round one: 1 round + 7 reps
Round two: 1 round + 3 reps
Round three: 1 round + 6 reps

46 reps total (four rounds + 6 reps)

Shan
Shan
August 23, 2021 7:05 am

M54
285 x 3
WOD @ 95lbs
22, 23, 26 reps

barefoot squatter
barefoot squatter
August 23, 2021 11:07 am
Reply to  Shan

Nice momentum build every round!

Neil Stagner
Neil Stagner
August 23, 2021 5:43 am

A:
Deadlift:
145×5
215×3
245×2
270×1
285×3
295×1

B: Scaled @ 95lbs
2+7
2+2
2+4

barefoot squatter
barefoot squatter
August 23, 2021 11:07 am
Reply to  Neil Stagner

Nice work, way to get those reps