A.
Four sets of:
Back Squat x 4 reps
Rest 3 minutes
Increase the weight you used on February 14, 2018 by 2%. If you missed that squatting session, select a weight that will make your final 1-2 reps of each set extremely difficult.
B.
For time:
Run 400 Meters
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)
40 Kettlebell Swings
Run 400 Meters
A. Bryan – 180# x 4 reps/set.
B. Bryan – 12:41. Christy (For time: Run 400m, 40 squat, 40 box jumps, 40 squats, run 400m) – 11:28.
A) I did a bench press warm up since I just did BS the other day
B) RX at 9:49 but subbed 500 row for run since it’s cold haha
A. 230 (+5 PR!!)
B. Up to 155 (100%), made 160 clean but failed jerk
C. RX (but ran 400m every other one due to class size): 2:48/3:05/2:56/2:56/3:15/2:48
Great work!
245×4
16:19 rx
Mods for hotel gym…still.
A: 4×5 tempo squats 42×1 w/50lb DBs
B: treadmill, 40lb DB, 40lb DB
Really slick DB handles and FL humidity made holding on to the DBs scary or I might have gone with 50s.
10:24. Had to break several times to wipe my hands. No chalk either.
A. 250lbs
B. 10:30 Rx
A. Pause Back Squats
5×5 w/ 3 sec pause
245, 245, 245, 255, 255
B. Subbed 500m row ’cause treadmill at work was busted
9:01
A. #285/295/305/325
B. 10:30. First 400 2:15..Pulled 2 year old in wagon on first 400. 40 kbs ub, 20/20 each side, 30/10 for second set of 40 kbs. Second 400m 1:45…took it easy around the snow covered corners 😉
– it was a bitter cold workout! No heat in the garage, 9 degrees out and snowing and my hands were numb holding on to that kettlebell for all those reps!!
Savage! Great job
Dang, I should have ran outside in the snow. I should have done higher rep loads on the thrusters. I may have done these once before; may have at MHCF? Felt weird on the left hand side.
A. Low back felt weird so I quit the squats at 305.
B. Friend challenged me to do his gyms wod.
15m AMRAP:
5-10-15-20-25-30-35
Box jump “24
KB goblet reverse lunge #53
KBS #53
235 reps
Did “Cindy” today with 20lb vest
23 rounds if the rain let’s up I’ll hit this tomorrow happy Monday y’all!
Solid with a vest!
A. #285/295/305/325
B. 10:30. First 400 2:15..Pulled 2 year old in wagon on first 400. 40 kbs ub, 20/20 each side, 30/10 for second set of 40 kbs. Second 400m 1:45…took it easy around the snow covered corners 😉
– it was a bitter cold workout! No heat in the garage and my hands were numb holding on to that kettlebell!!
A) 295x4x4
B) 8:48 with the 44# KB. Forearms are gone
Thanks for the tips guys! There are days when I look at what others have done, but there are days where that gets to my head. Put emphasis on my transitions today and that made a big difference.
Also, I see some of you are in Colorado. I’ll come workout with you if you are near Denver! I’m out of a gym in a week until I figure out my job situation!
Cool! Looks like our numbers are pretty similar. I’m near DIA (usually morning WOD). Rob is near Parker. There is a Telluride guy, but he’s wwwaaaaayyyyy out there.
A. 235/245/255/265
B. Rx’d 8:05. Runs about 1:35. UB on swings. Alternate sets of 10 on thrusters. First time doing those and couldn’t find a comfortable pocket and burned out my shoulders.
A-315-335-345-355×3 failed last rep
Last tested 1 rm was 370 so hope to get closer to 400
B- 8:02 rx
Great time and weights on the BS! Way to kill it brother!
Did DryFireFit drills yesterday; only upper body stuff because of my knee. I feel better today and I’ve been babying the knee over the past couple days so I’m going to try this workout with knee braces.
A. 245lbx4/250×4/250×4/250×4. Last rep almost failed.
B. 10:52. Rx weight. Cheated w kb thrusters by alternating every 5reps. Lol.
Knees seemed to hold up but I’ll really know tomorrow.
A. 305,305,315,325
B. 11:40 RX .
Can we stop running please? I’m tired of the little guys beating me. Let’s move some barbells. Lol
I don’t remember you being that slow, must be uphill both ways in PR ?
Uphill one way only lol and honestly I’m just slower and fatter. Plus you’ve gotten better and faster. Lol.
Watch tomorrow will be something like grace and you’ll do it in half my time.. just like the old days. I miss training together bro, maybe we’ll be on the same piece of land again soon
I miss it as well man. Nice to have an motivated and dedicated dude to constantly struggle with. For sure man. Can’t wait to be back in the good ol USA. Texas here we come.
Luke:
A: 250, 260, 270, 280
B: 10:38
A. 163#/164/165/167 ***really wanted to start at 165#, but I needed to play that mind game with myself because 2% heavier than last week is 163…and sooo glad I did…they all felt really solid! B. RX – 8:39 Run on Treadmill (intended on running outside, but was raining) 40 KB swings – UB 40 SAKB thrusters (10 on right, 10 on left, 10 on right, 6/4 on left) 40 KB swings – UB Run on Treadmill C. Max Wall Facing HS Hold – 2:31 (don’t think this is a lifetime PR..think I did closer to 3:00 way back when I… Read more »
Great job!! Have to try the max wall facing handstand hold!
Great job on cranking out a lot of volume!
That is an amazing HS Hold!
Dat C!
A. 90, 95, 95, 100 in kgs . Probably I could’ve done it with 110-105 I wanted to maintain form.
B. 10:55 as Rx’d those thrusters were lethal
A. up to 4x140kg/310lbs
Felt really solid! There might even be a 5th rep in there at that weight, which would be a PR. Can’t wait till we test again!
B. As Rx 9:41
Aimed for sub 10min. So that worked out pretty good. Though that final run most definitely didn’t win any beauty contests haha.
Accessory:
EMOM for 10min: 5 C2B
EMOM for 10min: 3 Strict Hand Stand Push-up
Tabata False Grip Hang in rings. Still waiting for it to stop hurting, but getting there!