Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%

B.
For time:
50 Wall Ball Shots (20/14 lbs)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar

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Andy M.
Andy M.(@morrisonaa)
February 11, 2015 6:32 pm

A. 5×175, 5×205, 3×235, 2×260, 2×285(F1), 1×300
1×305(fail), finished w/ 2 sets 1×295

Disappointed, well off 325 PR and 315 1RM I’ve been basing % work off. Not sure if I was just off today, missed some reps through the cycle.
B. 8:49 Rx
Was running on fumes last set of TTB, but got through with minimal rest

Nemesia N Ramolete
Nemesia N Ramolete
February 10, 2015 8:48 am

Finished the WOD at 9:52! Use #16 MB

Was so out of breath! lol

Fabian Garcia
Fabian Garcia
February 9, 2015 8:00 pm

Finished the wod at 15:21 !

Fabian Garcia
Fabian Garcia
February 9, 2015 8:01 pm
Reply to  Fabian Garcia

definitely need to get my toes to bar better and i had to split my wall balls towards the end.

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Michele Vieux(@michele)
February 10, 2015 8:09 am
Reply to  Fabian Garcia

Good thing toes-to-bar is our skills & drills for the month! Have you been following our blog?

Jason Rahm
Jason Rahm
February 9, 2015 7:20 pm

XOS Activation
A.) 165, 195, 225, 255, 275, 285, 315, 325
B.) 25lb/10ft. 13:30. The round of 20 T2B I had to scale to 12T2B & 8 V-Ups. Did the whole round of 15 as V-ups. Last time I did high rep T2B I was an idiot and rhabdo’d myself so I figured I’d be smart this time.
XOS Iron Scap

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Admin
Michele Vieux(@michele)
February 10, 2015 8:08 am
Reply to  Jason Rahm

OMG! Someone who actually learned from a mistake! Glad to hear you played it smart. How long ago was the “incident”? It can take 6 moths to a year to fully recover from that.

Jason Rahm
Jason Rahm
February 10, 2015 8:51 am
Reply to  Michele Vieux

It was last year during 14.4 when I was attending an affiliate. I knew what I’d done on my drive home so I started drinking water and got in to see the doc to get blood work and an UA that afternoon. My CK levels were 10-15k at the time of the test, I don’t know what level it reached. Those numbers are much smaller than I’ve heard, but I definitely did damage. It was close to 3 months before I felt like I could adequately brace for heavy barbell movements. I definitely learned my lesson.

Paige Pulver
Paige Pulver
February 9, 2015 5:39 pm

a. back squat
set 1 : 125
set 2 : 150
set 3 : 170
set 4 : 190
set 5 : 205
set 6 : 215 (fail)

did sprints Saturday, legs were gone

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Michele Vieux(@michele)
February 9, 2015 6:55 pm
Reply to  Paige Pulver

Legs! Nice work, Paige! What’s your current PR for the back squat?

Paige Pulver
Paige Pulver
February 9, 2015 7:06 pm
Reply to  Michele Vieux

last week I actually hit a PR of 210 for one, but it was really easy – needless to say I was a little disappointed when I couldn’t get 215. I thought I would have gotten at least 220

Josh T
Josh T
February 9, 2015 5:04 pm

A. Off of 375. Got everything fine and tried pr at 385. Missed. Squats had felt really good and was excited to try for the 1rm but just didn’t happen.
B. 11:26 rx

Body fried from comp on Saturday. Next time!

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Michele Vieux(@michele)
February 9, 2015 6:55 pm
Reply to  Josh T

Next time for sure!

Matheus Santos
Matheus Santos
February 9, 2015 4:39 pm

MAT:
A. BACK SQUAT 318 (working on IT band tightness)
B. 10’27” RX

DIEGO:
A. BACK SQUAT 240
B. 12’55” 12# WB

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Admin
Michele Vieux(@michele)
February 9, 2015 6:54 pm
Reply to  Matheus Santos

Oh, the IT bands. What are you doing to relieve their tightness?

Matheus Santos
Matheus Santos
February 10, 2015 6:02 am
Reply to  Michele Vieux

foam rolling, voodoo floss, warming up and down properly. But going to see a chiropractor. Any suggestions? it bothers me during any type of squatting

Matheus Santos
Matheus Santos
February 10, 2015 10:05 am
Reply to  Michele Vieux

Foam roll and stretching. Any suggestions?

Nick
Nick
February 9, 2015 3:07 pm

Recovering from being sick all last week, so backed it off today.

A. 185, 205, 225, 245, 265
B. Rx but untimed. Just wanted to move while letting my body recover.

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Michele Vieux(@michele)
February 9, 2015 6:53 pm
Reply to  Nick

Good call, Nick. Feeling better?

Nick
Nick
February 13, 2015 1:42 am
Reply to  Michele Vieux

Hadn’t seen that. That was a very helpful read, thank you!

Brian Sink
Brian Sink
February 9, 2015 12:54 pm

A. 5×155, 5×180, 3x 210, 2×240, 2×250, 1×265
1x 290, 1×290 (PR)
B. 13:53- 20lb wall balls, 5 T2B, 20 modified, 3 T2B, 17 modified, 1 T2B, 14 modified (just got my first T2B on Friday and I can see improvement but had to modify today)

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Admin
Michele Vieux(@michele)
February 9, 2015 6:53 pm
Reply to  Brian Sink

Woo hoo! Great job, Brian! Keep up with our blog this month for skills & drills for toes-to-bar.

Mike
Mike(@mike_whitenton)
February 9, 2015 12:46 pm

Warmup XOS (activation) and SS Hip Circle monster walks and banded good-mornings DU practice Practice sets of bear hug sandbag squats A: Subbed Bearhug sandbag squats (starting with bag on the floor)… 1×5 @ 102 1×5 @ 140 1×3 @ 165 1×2 @ 170 1×2 @ 195 1×1 @ 205 __ 2×1 @ 227 (huge PR…I’ve never lifted more than 150 in a bearhug squat…Started with a guesstimated 1RM of 185, but adding sand got tricky on the fly and I added more weight than I thought. I just went with it and it paid off! I have no idea… Read more »

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Admin
Michele Vieux(@michele)
February 9, 2015 6:52 pm
Reply to  Mike

Great job, Mike! The neck is better? And a pre-natal visit?!

Mike
Mike(@mike_whitenton)
February 9, 2015 8:57 pm
Reply to  Michele Vieux

Thx! The neck feels great. I’m watching my low back but seems like the connective tissue has recovered.

And, yes, we are expecting! Due Aug 1. We find out if it’s a boy or a girl in a month!

Noah Timpano
Noah Timpano
February 9, 2015 10:46 am

175, 210, 245, 275, 295, 310, 330 (PR), 335 (f)

14:28rx

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Admin
Michele Vieux(@michele)
February 9, 2015 6:51 pm
Reply to  Noah Timpano

P to the R! All right, Noah!

Jeremy R
Jeremy R(@the_ramberger)
February 9, 2015 9:25 am

A. Did Fridays backsquat yesterday so I didin’t think I was up for a max effort today.
B. 10:18 Good: All WB unbroken Bad: T2B need work… Last round ended with lots of singles…

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Michele Vieux(@michele)
February 9, 2015 6:51 pm
Reply to  Jeremy R

Nice job, Jeremy!

Juan Mantilla
Juan Mantilla
February 9, 2015 8:58 am

A. 145-5x/175-5x/195-3x/225-2x/245-2x/255-1x
275-1x/275-1x
Back Squat PR confirmed in 275 lbs.
B. 10’40” Rx’D. NICE WOD!!!

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Admin
Michele Vieux(@michele)
February 9, 2015 6:51 pm
Reply to  Juan Mantilla

Yes! Great job, Juan!

Scott
Scott
February 9, 2015 7:47 am

A. 5 @ 255, 5 @ 300, 3 @ 345, 2 @ 395, 2 @ 415, 1 @ 425, 2 x 1 @ 445
B. Hurt my wrist last week doing snatch, but thought I’d try it anyway. Got through 1st 50 wall balls and 10 T2B, but had to call it after that.
Did some DU work, an exercise in frustration…

Cj Martin
Admin
Cj Martin(@cj)
February 9, 2015 8:22 am
Reply to  Scott

Take care of your wrist Scott! Remember, we want you training and progressing for the long term, and sometimes that means working around nagging things so that they don’t get worse.

Drew Nodtvedt
Drew Nodtvedt
February 9, 2015 6:55 am

A. 115/135/155/175/185/205 – 225/225
B. 12:23 modified (T2B is improving but not quite there yet)

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Michele Vieux(@michele)
February 9, 2015 8:51 am
Reply to  Drew Nodtvedt

How are you modifying the toes-to-bar? Did you notice all of our skills & drills for them on the blog so far this month? More to come! I think getting the rhythm is the most important so keep hammering the movement and finding your kip even if your toes aren’t quite touching yet. Start with the chair swings then progress to knees-to-elbows then on to toes-to-bar once you can consistently connect the K2E.

Drew Nodtvedt
Drew Nodtvedt
February 9, 2015 10:10 am
Reply to  Michele Vieux

My kip rhythm is primarily what is holding me back – I’m modifying with knee to elbow, just need to keep my rhythm consistent. I did notice your skills and drills in your blog – incorporating them into my warm ups – appreciate you guys going into such great detail with it.

Anthony
Anthony
February 9, 2015 6:21 am

A. Wendler back squat – ended with 9 reps of 210.

B – 15:16 RX! Crazy pumped I didn’t modify at all.

Cj Martin
Admin
Cj Martin(@cj)
February 9, 2015 8:22 am
Reply to  Anthony

Great job Anthony!

Mark
Mark
February 9, 2015 5:47 am

44m 6′ 160

A.
1. 145/ 170/ 200/ 225/ 240/ 250
2. 260(1rm) 270 failed

B. 12:39 rx’d

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Michele Vieux(@michele)
February 9, 2015 8:49 am
Reply to  Mark

Nice, Mark! I see a PR in your near future. 🙂

Mark
Mark
February 9, 2015 9:44 am
Reply to  Michele Vieux

Lets hope so, the weight felt HEAVY today for some reason.

Greg
Greg(@go5586)
February 9, 2015 5:34 am

A. Wendler
B. 13:35 Rx – what a workout for a Monday morning!

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Michele Vieux(@michele)
February 9, 2015 8:49 am
Reply to  Greg

Yesssssssss!

Brian
Brian
February 9, 2015 4:06 am

A. 135×5, 155×5, 185×3, 205×3, 225×2, 245×1, 255×1, 255×1
B. 14:23. 20lb wall balls. 10 T2B, 15 modified, 10 T2B 10 moduf5, 7 T2B 8 modified.

Set new 1RM on squats today.

Cj Martin
Admin
Cj Martin(@cj)
February 9, 2015 8:22 am
Reply to  Brian

Congrats on the back squat PR! That’s awesome Brian!

Justin
Justin
February 9, 2015 3:42 am

Hej Mads!

Didn’t we just squat heavy on Friday?!

Mads Anæus Brogaard
Mads Anæus Brogaard
February 9, 2015 6:21 am
Reply to  Justin

Yes we did. Isn’t it just great 🙂

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Admin
Michele Vieux(@michele)
February 9, 2015 8:49 am

Like.