A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps
Goal is to increase load used last week.
B.
For time:
Row 1000 Meters
75 Kettlebell Swings
50 Wall Ball Shots
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
B. Christy – (run 800m vs. row)- 14:56.
A. 225×3,230×3,235×3,240×3,245×3,250×3,255×3,260×2
B.
11:42Rx
This sucked, 3:39 row. 3 sets of 15, 10, 10,5,5. Sets of 10 on wall balls, shoulders were smoked from yesterday
A. 4s @ 62.5kg (2.5kg increase from last week)
B. 10.47 (16kg KB and 6kg ball)
C. DNC
A) 8×4 reps: 1st 2 @ 65kg then upped it to 67.5kg for remaining 6 sets to push myself
B) 9:49 forearms blew after KB swings!! 16kg bell, 6kg ball
C) tried with 2 x 12kg kettle bells but could only do one arm at a time so did last set with 2 x 8kg ones
A. 4 REPS: 185/195/205/205/210/210/215/215
B. 15:42 (32KG KB + 30# WALL BALL)
C. DONE (15# KB)
Strong Aaron! How many sets did you break the KBS and Wall Ball in to?
KBS I did sets of 7 sets of 10 and set of 5
WBs were 5 sets of 10
Probably could’ve done more on KBS but paced too much I guess. I was gassed on wbs though
A. FS 4 x 205-210-215-220 // 3 x 220-220-220-220(2)
E2MOM started to wear me down. But, new 4RM and way better than last week (best set was 3×205), head wasn’t in it last time.
B. 9:28 Rx, 55# hybrid/20# WB
Mod pace on row, 3:40. Big, steady sets limiting rest.
Good work! Try to keep that focus, or surround yourself with like minded individuals who will help to push you even on the days you are lagging or looking for motivation.
A) 225/235/245/255/265×3/275×3/280×3/285×3
Missed last week
B)as RXd 10:47
Nice job Carter! Way to get back in the swing of things after missing last week
A. Strength
OHS work 5×5
Worked up to 110 bad mobility so this is a huge weakness.
B. Metcon
5 rds
20 DUs
10 OHS (135) scaled to (65)
15 burpee facing barbell
18:02
A. 230/240/250/260/270/280/290/300×3
B. 70# Russian swings bell above head.
20# wall ball
9:55
C. Not enough time
Nice work Chris! How many sets did you break up the KBS and Wall Balls into?
Thanks Bryce, kb 40,25,10. Wb 25,18,7
Strange question…I was fine when I finished the wk out, but about 30 min. later, and ever since, I’ve wanted to hurl. Clues why?
It could be because you truly sent it on that one and shocked your system a bit.
Hey Jodie! Often times if we are dehydrated and our electrolytes are low, it can cause a nauseas feeling after workouts! Keep up on water today!
Thanks! Will do.
A. 255/295/315/335/355/365×2,/365×2/335×3 everything felt extremely heavy today not sure what happened, dropped down for last set to get 3 in
B. 11:09 53#kb and 20# wall ball
C. 4 pull ups per round and 35#kb
A. 4x 155-160-170-180-190-205, 3x 210-215. Did 205&210 for 3 last week so went up 5#. 215 was a fight but happy to get 3.
B. 11:44 As Rx’d with 53# Kb and 20# med ball.
C. Completed 4 pull ups each round and used 35# Kb for bottoms up
A. 3×225, 235, 245, 255, 265, 275, 285, 295×1 (failed coming up on 2nd rep, should of had it): I only got 2 reps last week at 285 and did not attempt 295.
B. 10:38 (53#KB and 20# wall ball), 40/20/15 KBS, 25/15/10 wallball, paced the row at 1:50/500M to try and speed up transition.
C. Pullups x 4, KB carries at 53# (this got tough on last set taking me longer then the minute to finish)
Decided to pop onto the site and do this one today….most of it anyway.
A) All sets at 185#. Focused on pressing through the heels.
B) Did 150 wallballs yesterday so substituted in P ush-ups.
70# kettlebell
12:21
C) Not enough time
Welcome Keith!! Hope you enjoyed your training today. Great work!!
A. 3x: 75/80/90/110/130/140/150/160# (had to rack & reset after 2nd rep., but up 5#)
B. 8:54 (35#kb & 14#wb)
C. 3x pull ups/18# kb (need to go heavier)
A. 3x: 185/205/215/225/230/235/240/245 – last 2 sets heavier than last week by 5# and 10# … Last set tied my 3RM, which I think is decent considering the overall volume of the EMOM
B. 11:52 Rx (24kg KBS, 20# WB) … Ouch to say the least. The 1k row sneakily kills your legs
C. 4x pull-ups, 12kg carries
That IS awesome Aaron! That was a lot of volume today with minimal rest between sets.
Only did B (did my own strength before):
11:45 RX
NICE WOD! I’m spent!
Glad you liked it buddy! 🙂
Hey Guys!! In your results for today- try to include a note about how these front squats went in comparison to last week….The goal is to increase in load from what you did last time!
Also, on this workout, use a weight that you can grind through on those KBS. The focus should be holding on to that kb for the majority of the reps and trying not to set it down more than once MAYBE twice. Same goes for that wall ball! Scale as needed to keep the intensity high!
A. Front Squats (OT2M)
3x 90 / 92.5 / 95 / 97.5 / 100 / 102.5 / 105 x2 / 102.5 x3 (kg)
5# Improvement over last week (yay!), tried to go for 10# but got stuck at 2 reps, didn’t attempt the 3rd rep as I was sure I wasn’t going to get it.
B. As Rx’d – 24kg KB, 20# WB – 13:00
Did not perform on a C2 rower, the rower I used is a fair bit more taxing in comparison
5×15 KBS / 5×10 WB
C. Completed, carry with 12kg KB
So glad to see you were able to go up from last week! Nice Steven!
A: 95, 105, 115, 135, 145, 155×2, 145×3, 145×3
B: Did 5 mins of cardio, (2.5mins airdyne and 2.5 mins running, so my partner and I could get equal time on the airdyne) the rest 35#kb, 14#wb. 13:27
C: Lean aways done on rings bottoms up w/ 25# on right 20# on left
Solid work today Amber!! How did those FS go in comparison to last week?
I still didn’t get to 165#, however…145 felt very smooth and 155 not near as difficult 🙂 I’ve been focusing on the full handed grip in the front rack, and really driving my elbows up, rather than letting it hang out on my finger tips.
I also had some dry needling done to upper trap and bicep trigger point for the biceps tendon. I hope to get needled once a week in some of my sticky areas 🙂