Workout of the Day
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

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Matheus Santos
Matheus Santos
February 5, 2015 4:34 pm

late post. Caught up on tuesdays wod.

B. =9:12 with 53# kb and 20# ball

Chad Pool
Chad Pool
February 3, 2015 7:54 pm

A) 215, 215, 225, 225, 225, 235, 235, 235 @ 4 reps each.
B) 12:52 w/ 50# KB and 20# WB
C) Done. 35# KB

Jason Rahm
Jason Rahm
February 3, 2015 7:51 pm

A.) All sets @ 215 (+10 from last week)
B.) 11:44 (53# American, 25lb to 10′)
C.) Done with 28lb lockout

Josh T
Josh T
February 3, 2015 7:03 pm

A. 185/205/225/235/245/255/265/275 (x 4 to 255, x3 265 and 275)
B. 9:48 (American kbs 53#, 20 lb to 10)
C. Done

Noah Timpano
Noah Timpano
February 3, 2015 6:34 pm

7 sets of 4 with 250lbs, 1 set of 3

24kg Russian KBS, 20lbs 10′
9:26

Tracy
Tracy
February 3, 2015 4:27 pm

A. 145# x3 reps first three sets. Last 5 sets 150# x3 reps
B. 11:25 (35# kb, 14# ball 9ft target) Was maybe too conservative on the row

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Michele Vieux(@michele)
February 3, 2015 5:07 pm
Reply to  Tracy

Now you know for next time. Isn’t it great when you realize you are better conditioned than you thought? 🙂

Todd E.
Todd E.
February 3, 2015 2:44 pm

A. 8X3@335, this was definitely my limit.
B. 13:30 55#kb 20# wb
C. Blue band and 45lb kb.

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Michele Vieux(@michele)
February 3, 2015 5:06 pm
Reply to  Todd E.

Nice, Todd!! Way to push those squats!

Andy M.
Andy M.(@morrisonaa)
February 3, 2015 11:54 am

A. FS 7 x 3 x 215, last set 215(2)
B. KBS 55# (hybrid), WB 20#/10
Row 3:36 // 10:00 total
C. Nope!

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Michele Vieux(@michele)
February 3, 2015 1:36 pm
Reply to  Andy M.

Nice work! You crushed Part B!

Mads Anæus Brogaard
Mads Anæus Brogaard
February 3, 2015 11:40 am

A)
155# x 4

B)
11.07 (20kg KB and 20 lbs ball)

C)
Done with 12kg KB

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Michele Vieux(@michele)
February 3, 2015 1:35 pm

Awesome job, Mads! Especially on Part B!

Mike
Mike(@mike_whitenton)
February 3, 2015 9:03 am

Warmup XOS activation Double under practice (rope speed is really picking up…now I just need the neurological coordination for consecutives) Hip circle work A: worked up to 135 (backed off at 155, first time front squating with barbell…focused on A2G form) 7×3 @ 135, finished with 1×3 @ 155….used hip circle on several sets to help distract hip flexors B. Row: 3:54/ Total: 13:28 with 50 “KB” (DB but swung by the “bell”). Time includes the solid 1:30 spent retrieving the wall ball and figuring out how to sneak in wall ball shots at my gym. 🙂 C: 4 strict for… Read more »

Jason Rahm
Jason Rahm
February 3, 2015 10:35 am
Reply to  Mike

Did you get the Slingshot Hip Circle?

Mike
Mike(@mike_whitenton)
February 3, 2015 10:40 am
Reply to  Jason Rahm

Yep! I really like it. Thanks again for the rec!

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Michele Vieux(@michele)
February 3, 2015 1:35 pm
Reply to  Mike

Great job, Mike! More toys!

Jeremy R
Jeremy R(@the_ramberger)
February 3, 2015 7:04 am

A. 225,235,235,245,245,255,255,265×2 failed last rep.
B. 9:38 53# & 20#
C. Complete. 53# KB. Left side took a lot more concentratioin

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Michele Vieux(@michele)
February 3, 2015 1:34 pm
Reply to  Jeremy R

Great job, Jeremy! You crushed Part B!

Anthony
Anthony
February 3, 2015 6:50 am

A. Wendler bench

B. 13:18 – 53lb kb; 20lb wb; Did the row in 3:42, but couldn’t put much pressure on my foot when doing the wall balls. Had to break them up a lot more than normal.

C. Ran out of time.

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Michele Vieux(@michele)
February 3, 2015 1:33 pm
Reply to  Anthony

Dang! You really did a number on your foot! I hope it heals quickly.

Anthony
Anthony
February 3, 2015 1:40 pm
Reply to  Michele Vieux

Still swollen, but I’ll be fine. I didn’t have to scale down or anything.

Mark
Mark
February 3, 2015 6:00 am

44m 6′ 165
A. 135 for all sets I could definitely have gone heavier but, was sore from yesterdays pistols so I took it kinda easy

B. Subbed 4:00 row sprint for 1000m (rower isn’t a c2) 40lb kb and 20lb ball
12:19
C. I didn’t do, it was 26 degrees in the garage this morning and I couldn’t feel my fingers anymore…I gave up. I’ll do later in the day

Aaron Lesher
Aaron Lesher
February 3, 2015 5:45 am

A. 4x 135, 165, 195, 195, 205, 205, 215, 215
Will go heavier next time

B. 13:04 @ 53# swings, 20# WBs

C. Was running out of time this morning, stretched instead

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Michele Vieux(@michele)
February 3, 2015 1:31 pm
Reply to  Aaron Lesher

Go heavier for sure! You’re so strong!

Scott
Scott
February 3, 2015 4:54 am

A. 8 x 3 @ 295
B. 13:23 (4:00 row, 55 lb DB Swing, 20 lb wall ball to 10′ target)
C. Complete (3 x 3 Pull ups, 25 lb KB)

M/37/5’11″/245#

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Michele Vieux(@michele)
February 3, 2015 1:31 pm
Reply to  Scott

Great job, Scott!

Greg
Greg(@go5586)
February 3, 2015 4:50 am

A. Wendler
B. 12:29 / 3:41 row / 53# kb / 20# wallballs – that transition from row to kb was brutal!
C. Ran out of time

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Michele Vieux(@michele)
February 3, 2015 1:31 pm
Reply to  Greg

That was brutal, eh? But kind of in a fun way…

Brian
Brian
February 3, 2015 4:01 am

A. 135×6, 175 x4, 175×4, 175×4, 185×4, 185×4, 185×4, 185×4
B. 12:09 – 35lb kettlebell 20lb wall ball
C. 4 lean aways, 26lb kettlebell for walks

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Admin
Michele Vieux(@michele)
February 3, 2015 1:30 pm
Reply to  Brian

Great job, Brian! Especially on being much stronger than you thought! For Part A, assume that all sets should be working sets unless otherwise noted. Now you know you can start closer to 175# for 6 reps!