A.
Four sets of:
Bench Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds
B.
Five sets for max reps (of Dips):
In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Stationary Dips
Rest 60 seconds between sets
A. Bryan (floor press vs. bench) – 120#, 130#, 135#, 140# all x 6 reps; 45 sec unbroken all sets.
B. Bryan (unbroken ring dips) – 5, 3, 3, 3, 2.
A. 125×6,135×6,145×6,160×5
B. 7,6,4,4,3 (ring dips)
That was WAY HARDER than I thought it was going to be!
A. 185lbx5/185×5/195×3/185×5
B. Stationary dips with suspended bars. 5/2/1/1/0. Pitiful.
A.
BP: (155/175/190/200)5, 205×4
Side planks :45
B. 15/3, 15/2, 12/6, 10/11×2
Rd 1-2 3rd
Rd 3-5 24″ box triceps dips
A. 185×6, 185×6, 195×6, 195×6
B. Ring dips 17, 8, 3, 1, 2, SAD!
Had two unexpected Days off which always messes with my mind. I did Tuesday’s because I tweaked my shoulder on the ring dip WOD last week and it’s still bugging me. A. Also got caught up talking to people so I forgot this was every 2 min until I was going to start round 6 oops. 85, 105, 115, 105, 115, 120, 105, 115, F 120. I need a lot of work on the jerk. It doesn’t feel good or stable. I think next time, I’ll go to a PVC and just jerk the heck out of it till I… Read more »
A. Floor press we don’t have a bench yet
105-6/115-6/120-5/120-5
45 sec bilateral all rds
B.
Burpees 15/15/15/15/14
Box dips 5/2/2/0/0
A. Floor Press
4 x 4-5
225×5, 245×5, 265×5, 270×4
B. Rx/strict ring dips
12,12,7,5,5
Amazing work all around man
234 in 6 mins even for airdyne is far out. Strong work!
Thanks buddy! Haven’t seen you post in a bit. Where you been?
A. Bench press 6x 135#-145-155- 4×165
All side planks done x1min per side, got spicy
B. Total: 18 strict ring dips UB
Time to complete burpees: 36s-37-38-38-39
Dips: 7-3-3-3-2
C. 80 AB cal for time: 6:31
… thanks for giving me the idea Teddy! I need to cycle my energy better on this thing, felt more efficient during the second half. Maybe this will help make my legs be more usable tomorrow? I hope I don’t drop the soap
Have a great night everyone! Will be back saturday am
A. All at 4 reps. 205, 215, 225, 235.
B. Burpees killed me. 3, 4, 4, 1, 3
C. 3×5 of db inc press w/ 65, 75, 80lb DBs
Impressive u did part c of db presses
A day behind
A.
Five sets of:
Back Squat x 5 reps
Rest 2-3 minutes between sets
B.
Three rounds for time of:
40 Double-Unders
30 Alternating Reverse Lunges with KBs/DBs
20 V-Ups
A. did Front squats up to 165 3×5
Ready for light back squats again since the fron squat form is pretty good now
B. 8:40 with 20# dumbells. Double unders went well today so happy with the time.
Bench at 205 6 4 4 3
All plank 45s
B did 15 burpee r1 and 2
12 burpee r3 4 5
Between 5 and 8 rep per rnd
A: x6 each @ 150
Took it easy today.
B: DNA
A- x6 each 155, 165, 165, 165
(my shoulders thanked me)
45 sec per side
B- 8, 3, 2, 2, 2
Not sure the last rep of 4th and 5th would’ve qualified… And that was kipping, or what i call that body convulsion to get up there… still don’t know how Chris went strict… kudos
Nice use of body convulsion! That’s how my burpees felt
My legs felt like dead weight coming up every time on the burpees!
Yes, heavy legs on the jump but my abs felt every bit of those v ups and side planks when i had to get to my feet
Haha actually wish i could see a video of my dips… or maybe best not to
I missed yesterday and was limited on time at lunch today.
A. Yesterday back squats: 205×5, 225×5, 225×5, 235×5, 255×5
Followed by bench press 185×4 all sets
Side plank.
I was hoping to get in one of the wods but ran out of time. I’ll try to get one of them in later tonight.
Day behind:
A. Back Squat: 275/285/295/305/315 x 5 reps each set
B. Three Rounds:
— 40 Double Unders
— 30 Alternating Reverse Lunges (50 lb DBs)
— 20 V-ups
Rx: 8’55”
dude those are beast numbers on the back squat
Nice work M. powerlifter
Bro… a little disappointed not to see 400
I’m still dying about your 95 lb comment.
A. 6 reps each: 205, 225, 235, 245
1 minute holds each side. My left side plank tires quicker than my right…any ideas here?
B. 16, 10, 8, 5, 5 arms were toast by the time I got to dips
Did this with G. First time she’s ever done BB bench… Proud of her trying all these new strength movements.
Didn’t look like your arms were toast!
Do you have low back pain or have u in the past? Sometimes QL turns off with injury
I was having lower back tightness a few weeks ago…following one of those crazy wods where you run a 400 and then do 10 x 225 DL for several rounds…think i may have done something serious? It hasn’t bothered me recently.
Not serious. When the mutifidi go into spasm ( which happens with a lot of back injuries especially when lifting is involved) the QL goes into spam but it tends to stays in spasm making it hard to plank… try foam rolling and lacrosse ball to the quadratus lumborum.
https://www.youtube.com/watch?v=Patd6G2_Ph8
You can rotate your body so more of your side is on the roller and slower rolls/holds. try that follow by 20 full bridges and re try your plank position ( NOT FOR A LONG HOLD)
Britt is legit Nathan, she helped me big time when I hurt my knee last year. Thank you @brittanyjansen:disqus !
A1. Bench Press: 6 x 195, 6 x 205, 5 x 215, 3 x 225
A2. Side Plank: 60s/side (across)
B. As Rx (w/ strict ring dips): 6, 4, 3, 3, 2
… spent and sore from yesterday.
Man, you and your strict ring dips / pull ups… double bonus points on that today
EMOM 20’:
1. 14 alt kb snatch 20 kg
2. 6 burpees box jump overs 24”
3. 10 wallballs 9 kgs
4. 20 DUs
Bring on the sweat angels
Kind of looks like a scorpion to be honest.
“Sweaty artistry” and other hobbies of a crossfitter
Shoulder still doesn’t like B.B. bench.
A. Push-up/pull-up combo with a bunch of variations of the two exercises. Essentially 16 sets of push/pull. All reps strict.
174 Push-ups, 90 pull-ups
B. Did as max reps burpees in 60s
21/19/19/20/20
C. Easy 1000m row
So much volume in A and B! Great work
Yea, no kidding, that’s a lot… great modification to suit the shoulders though
What I did in part A used to be an old go-to workout for me when I was short on time. It’s basically P90x chest & back modified a little. 2 sets of the following for max reps with minimal rest:
Std push-up/wide grip pull-up
Narrow push-up/rev grip pull-up
Wide push-up/ std pull-up
Decline push-up/ Wide pull-up
Diamond push-up/ rev grip pull-up
Plyo push-up/ std pull-up
What a grind!
I knew I had to get moving quickly or yesterday’s leg fatigue would get the best of me!
Crapload of work but it does sound like fun! Nice mod