Workout of the Day
A.
Three sets of:
Overhead Squat x 8-10 reps @ 30X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B.
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/12 lbs)
15 Pull-Ups

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Bryan
Bryan
September 18, 2015 6:19 pm

A. Bryan – overhead squats 85# x 10 reps. Weighted pull ups 40# x 3 reps.
B. Bryan – 18:51

Mandy Demy
Mandy Demy
August 26, 2015 1:25 pm

OHS 65# 3×10, pull-up 3x 5 bodyweight only, 22:22 for 4 rounds.

Dan
Dan
August 26, 2015 12:27 pm

A. 95lbs-135lbs-155lbs 8 reps
B. 15:36. All pullup sets unbroken (win on the day). First two sets of doubles I did 25-25-10 then my rope broke so I had to borrow my buddies. Wallball sets sucked but I sticked to sets of 5, tried to keep the resting between less than 8 seconds.

Marty
Marty
August 26, 2015 6:28 am

A. 60kgx10 70kgx8 70kgx5 back didn’t feel right.
#35x5x3
Did the gyms metcon today.

Matteo Kravczyk
Matteo Kravczyk
August 26, 2015 4:01 am

A: 10 reps OS @ 100/110/115#
5 reps Weighted Pull-Ups @ 35/45# / 4 reps @ 55#
B: 60 Double-Unders = 60 Tuck Jumps / total time: 18:15

Ryan Smith
Ryan Smith
August 26, 2015 3:47 am

A) OHS- 155×10 165×10 175×9 – lost the10th
Pullups 35×5 40×5 45×5

B) 10:30 may have gone faster but wanted the unbroken sets

Jöns
Jöns
August 26, 2015 3:42 am

Only A didnt feel to good today.
OHS 40kg 3*8
3rm Pullups ended up with 28kg kb in the belt PR for me:)

Did some DU practice and strict Pullups in the end

Todd E.
Todd E.
August 25, 2015 9:09 pm

A. 3×10@145 3×5 strict pull-ups no weight
B. 27:30 each round I did pull-ups till failure and finished with vertical Ring rows, averaged 5-6 pull-ups each round.

Bryce Smith
Bryce Smith
August 25, 2015 10:49 pm
Reply to  Todd E.

Great persistence with those pull-ups Todd! With that work ethic, they will come in no time.

Bob Spanbauer
Bob Spanbauer
August 25, 2015 8:27 pm

OHS 105, 115, 125

B: 12:15 rx

Bryce Smith
Bryce Smith
August 25, 2015 10:48 pm
Reply to  Bob Spanbauer

Super fast time Bob! And thanks for posting! I look forward to seeing your future posts =)

Felix JC
Felix JC
August 25, 2015 8:12 pm

A. OHS 115X8, 135X8, 135X8 weighted pull ups 20#x5, 20#x4, 20#x5

B. 15:42 RX

Bryce Smith
Bryce Smith
August 25, 2015 10:51 pm
Reply to  Felix JC

Awesome job Felix. In the future strive to hit the higher number of reps. When it says 8-10, it does not mean you have the choice, it just means to strive to hit 10 with the tempo unless you reach mechanical failure. And super fast time on that conditioning!

Felix JC
Felix JC
August 26, 2015 8:38 pm
Reply to  Bryce Smith

Will do Bryce thanks!

Martin Vazquez
Martin Vazquez
August 25, 2015 8:11 pm

A. 135 x 10, 4 @ 20
155 x 10, 4 @ 20
175 x 7, 5 @ 20 Lost the last damn rep!!

B. 17:18 Rx
Glad this one was over.

Bryce Smith
Bryce Smith
August 25, 2015 10:53 pm
Reply to  Martin Vazquez

Wow Martin! Pushing to the limit on those OHS. Now that is how you will improve over time. Yeah, many people were glad when this one was over as it was high volume and very challenging. Super stoked with your hard work, keep it up.

Kyle Swinford
Kyle Swinford
August 25, 2015 7:46 pm

A. OHS: 135# x 10, 155# x 9, 155# x 10; Pull-ups: 60# x 5, 60# x 5, 60# x 5
B. Rx: 13:17

Bryce Smith
Bryce Smith
August 25, 2015 10:54 pm
Reply to  Kyle Swinford

Great effort sneaking in that 10th rep on the third set of OHS. That makes a huge difference in your mental game in the long haul. And awesome consistency with those weighted pull-ups. Sub 15 min on the conditioning aint too shabby either. Seems like someone had a pretty good day =)

Kyle Swinford
Kyle Swinford
August 26, 2015 8:15 pm
Reply to  Bryce Smith

I appreciate the support Bryce! The stability and balance needed for OHS is still coming back. I simply lost the weight forward as I stood up on the 10th rep of the second set. Wasn’t sure at first what to do for the pull-ups. Intuition told me 60# which I think was right on +/- 5 pounds. Was hoping for consistency on the metcon but the shoulders got super tired in round 3 on the wall-balls. Had to break those up 20-10.

Nate Berman
Nate Berman
August 25, 2015 6:07 pm

A1. OHS 50kg x9, 50kg x8, 55kg x8
A2. 25# x5, 25# x5, 30# x5
B. 21:30 Rx Had to really break up double unders 6×10

Bryce Smith
Bryce Smith
August 25, 2015 10:56 pm
Reply to  Nate Berman

Those double unders will come. Try playing with sets of 15-20 before and/or after sessions to enhance the motor recruitment pattern and engrain the rhythm so it becomes an exercise of active rest rather than laboring.

Aaron Lesher
Aaron Lesher
August 25, 2015 5:38 pm

A.
OHS: 115#/125#/125#x8, Weighted pull-ups @ 45#x5x3

B.
Only had time for 3 rounds. 11:26 @ Rx #’s

Bryce Smith
Bryce Smith
August 25, 2015 10:58 pm
Reply to  Aaron Lesher

Nice work! It would have been nice to see if you could have made it under 15 min on the conditioning session.

Erin
Erin
August 25, 2015 2:10 pm

A. stuck with 65# and focused on shoulder mobility. Felt good. It’s funny my thumbs hurt more than anything from the wide grip lol
A2. Used 10 lb for pullups.

B. 17 mins. Ouch! Did ring rows instead of PUs. Shoulder still feels a little funky on certain movements so I didn’t want to do kipping PUs and strict would take me a year.

Catherine Blatner
Catherine Blatner
August 25, 2015 4:22 pm
Reply to  Erin

Erin, Never feel like you HAVE to stick to the rep scheme. Just light load, volume can be scaled if necessary. If you know that 10 strict pull ups would take a long time, you can always scale the number a bit (maybe 5-6) instead. 🙂 Great work today. Work on wrist mobility to make those overhead squats a bit more comfortable. Here is a blog I wrote about grip and wrist care.

https://www.crossfitinvictus.com/blog/tips-for-your-grips/

Enjoy!

Erin
Erin
August 25, 2015 5:32 pm

Thanks ! I just checked it out. Great tips. I will definitely try those after my next grip intensive workout. I’ve been stretching my wrist and thumbs a lot since I did the OH squats this AM.

Kyle J Smith
Kyle J Smith
August 25, 2015 1:16 pm

A1. OHS 135#x10
A2. Pull up +25#x5
B. RX 21:56 (Most of that time spent doing double unders 6×10 reps each time)

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Michele Vieux
August 25, 2015 2:05 pm
Reply to  Kyle J Smith

Nice work, Kyle!

Jeremy R
Jeremy R
August 25, 2015 12:54 pm

A1. 135, 155, 165 x 10 reps. Probably should have gone 155, 165, 175… Next time.
A2. 5×25# (I know, weak sauce)
B. 15:55 Rx. Wow!

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Michele Vieux
August 25, 2015 2:05 pm
Reply to  Jeremy R

Next time! Great job!

Erik - Stockholm
Erik - Stockholm
August 25, 2015 12:23 pm

A1. 40 kg (8 reps)
A2. 20 kg (4 reps)
B. 12:51 (10kg medball)

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Michele Vieux
August 25, 2015 2:05 pm

Great job, Erik!

Leslie A
Leslie A
August 25, 2015 12:08 pm

A: 10 OHS, #65, #65, #75- felt good, will go heavier next time.
5 Pull-ups w/ #15
B: 18:00, #14 wall ball. They’re improving, but they still hate me.
DU and PU’s went fine

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Michele Vieux
August 25, 2015 2:04 pm
Reply to  Leslie A

Great job!

Jon S
Jon S
August 25, 2015 9:58 am

A. OHS at 135# – 10/9/10. WPUs w/70# DB X 5 reps all sets. Last set was tough.
B. 11:44 RX. DU and PU all UB. WB 30, 20/10 X 3.

Jeremy R
Jeremy R
August 25, 2015 12:54 pm
Reply to  Jon S

Destroying it! Nice work Jon!

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