A.
Four sets of:
Single-Arm Press x 8-10 reps each arm
Rest 2 minutes
B.
Against a 3-minute running clock:
Row 500 Meters
Bench Press x Max Reps @ (BW/.75xBW)
Rest 3 minutes, and perform a total of four sets; note reps achieved in each set.
A.
Four sets of:
Single-Arm Press x 8-10 reps each arm
Rest 2 minutes
B.
Against a 3-minute running clock:
Row 500 Meters
Bench Press x Max Reps @ (BW/.75xBW)
Rest 3 minutes, and perform a total of four sets; note reps achieved in each set.
B. Bryan – Alternate WOD (elbow) – 4 rounds for time: 200m Run w/ medball, 20 back squats (95#), 20 box jump overs – 15:46. Christy 17.1 – 172.
A. 25#x10, 30#x6 (my right arm couldn’t handle it), 25#x10, 25#x10
B. 500m row & Max Bench Press @95#
2:12 row / 6 BP
2:07 row / 9 BP
2:04 row / 7 BP
2:08 row / 8 BP
A. 50lb. (10-9-8-8)
B. 155lb (6-8 reps); 185 lb (8-6). My BW is 188lb, so it looks like I cheated. ?
A. 8 reps 40/45/50/50
B. Used 175lb for bench (87.5% of BW): 7/7/7/6/6
A. 4×8 with 60
B. Got a little creative and ran 300 yard shuttles, 25 yard increments, with the bench. Left me about a minute for the bench.
5,8,7,6
215 on bench.
A. 24×10 / 27×9 / 32×8 / 32×8 kgs.
B. Assumed that BW is around 80kgs and did it with 62,5kgs barbell:
1. 500 m + 20 reps,
2. 37 cal on Assault + 20x floor press,
3. 500 m + 14 reps,
4. 37 cal + 12x floor press.
A. 30/30/35 last set left 30 right 35
My hypermobile lunate is angry today so everything is limited.
B. @95# as high as I could go without pain.
1:56/11
1:56/13
2:04/11
2:06/11
A. 65 x 10, 80 x 10, 90 x 8, 90 x 8
B. 145# x 23, 24, 18, 22
So you’re 145 pushing 90 per arm, whoa
Oh dang no I read it wrong and did the women’s programming. I’m 190, 145 was 75% BW.
Still bro, big numbers on part A.
Hahaha I did the same thing for my first set but realized my mistake during the rest.
Haha yeah I thought I was just crushing it but actually I just cheated…
A) In lbs x 10 reps each: 25/25/30/30
B) As RX, with 95#: 11/11/10/11
B. 155# 29/22/23/20
C. Dog sled pushes/pulls 3 rounds
Wait, so you’re bw is 155 and you’re deadlifting 450+!!? You guys are animals.
I misread also I’m actually 170 dang it lol my max dead is 460 and max bench is 280
Still, that’s killer for your bw. I’m 180 and deadlift 420 and bench 285(325 back in the glory days lol)
I would be happy with your numbers, let alone Dustins. You monsters
That’s solid longhorn I’m trying to gain a few lbs u guys always smoke me with the cleans and overhead presses…and those darn glory days 🙂
Posting has been sporadic with work, but trying to get workouts in when I can. Did a barbell tabata the other day w/ Deadlift 185#, Hang Power Clean 135#, Front Squat 85#, Push Press 65# for 286 reps. Then did ladder by 10s 10-50-10 of double unders with no misses.
Today
A) Did front squat instead of shoulder press as I have not front squatted in forever due to wrist: 5×160#, 5×190, 3×225, 3×240, 2×255, 2×275
B) As Rx: Rows from 1:39-1:42 and 22/23/20/20 on the bench press at 145# (193# BW)
Saw that tabata on main site a while back… looks horrible and fun! Well done
Also just realized I used the wrong weight. Used 75% instead of full BW.
50 pounds for each set
Body weight at 195# for bench press: 12, 13, 12,11 reps.
Been working on mobility for a few days, but got back at it today.
A. 35/45/50/55
B. Felt good today for both row and floor press – rowers are located on the other side of the facility so had to floor press – 135 lbs.
1:47/ 27
1:46/ 28
1:48/ 22
1:50/21
A. 50×10, 55×10, 60×8, 60×8
B. Did floor press to restrict ROM to protect shoulder: 185#: 19,13,13,11. Shoulder is finally good on ring dips and MUs so I didn’t want to anger it before the open!
C. DUs 5/10/15/20/25/30/35/40/45
great job dude
Thanks! Keeping working on your bench press and you’ll be there(doing a lot of push-ups also helps tremendously) To my detriment, I did little else than bench press and bro work(bi’s and tri’s)from age 15-25. I’m 35 now and only bench a few times a year.
Those first round numbers…. wow!
Floor press bro, I wasn’t going full depth like you.
Good call on the floor press. I made that same mod!
You suggested it to me about 5 months ago so all credit goes to you
A. 35×10, 40×10, 40×10, 45×10, bonus set 5 – 50×8
B. I’m an ass and read directions wrong but caught it after 1st round…. whoops!
BW = 165
1 set at 75%bw — 125 — 25 reps
3 sets at BW — 15/14/13
Well done
Is this 75% of BW or over BW? Confused by the calculation?
A. Single Arm DB Press
10 x 45, 50, 55 | 8 x 60
B. As Rx (w/ 185#)
9, 8, 8, 6
Great job, as usual!
I love how these wods teach you something different about your body each day; like A showed me that I have a difference of pressing power between my right and left arm, and that the right arm is the strongest, which is weird cause I’m left handed.
On B my rowing is very good but my bench press not so much; I had to drop to 65% of my BW to be able to pull at least 5 reps on each set. This was a beatdown
Was the left side weaker or wobblier?
It felt weaker, the 20 kgs dumbbell was challenging but doable with the right arm, but in the left arm it was a real struggle.
I am right handed and have the same issue…my left is WAY stronger. My right arm really struggled on this…but the left thought it was a party…
A: Up to 10-8 (R-L) @22kg
B: DND – Running day Lactate Threshold training
Ewwwww to B but sounds fun too. 🙂
A. 50 x 4
B. As Rx’d – 44 reps
-Good Morning Indiana!
Good morning, Johnny G!