Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%

B.
In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (185/135 lbs)
6 Burpee Box Jump-Overs (24″/20″)

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Steve-O
Steve-O
January 20, 2015 10:20 am

We are a week behind but to be clear….does Partner A complete full round, then Partner B, then Partner C….etc? One person working at a time?

Jason Rahm
Jason Rahm
January 14, 2015 7:40 pm

Done Wed 1/14
M, 33, 224#

A. 155, 185, 225, 245, 265, then 225×8 for both sets
B. Alone, did a round every 2:30 for a total of 5 rounds. 185lb & 24in box.

Keith Davis
Keith Davis
January 14, 2015 8:44 am

A. 151X5 175 X 5 185X3 230X2 250X2
then I totally misunderstood the weight so I did 83% which was too much. 230X6 and 230X4.
B. Did with Jess S. we rested the time it took use to do the previous rounds. about 2 min of rest which felt like a lot. 4 rounds. rx’d.

Aaron Lesher
Aaron Lesher
January 13, 2015 10:53 pm

A. 175×5, 205×5, 245×3, 280×2, 300×2
then 255x8x2
B. Did alone so rested 3:1 … probably too long (about :45 rest between each movement) – 4 + 1 rx’d

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Michele Vieux
January 14, 2015 4:59 am
Reply to  Aaron Lesher

Great job, Aaron!

Trine Petersen
Trine Petersen
January 13, 2015 10:46 pm

A: 5@80, 3@95, 3@110, 2@125, 2@140
2 sets of 10@115.
B: 18rds+ 3 with 95# and 20″ box
With 3 people.

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Michele Vieux
January 14, 2015 4:59 am
Reply to  Trine Petersen

Getting so strong!

Noah Timpano
Noah Timpano
January 13, 2015 5:05 pm

5x 175, 205
3x 235
2x 265, 290
2 sets of 10 with 245

E2MOTM for 12 minutes
3 Power Cleans 185, 6 Box jump over burpees
Times (sec): 34, 31, 31, 30, 30, 30

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Michele Vieux
January 13, 2015 5:17 pm
Reply to  Noah Timpano

Great job, Noah!

Kev B
Kev B
January 13, 2015 7:03 pm
Reply to  Noah Timpano

A: 190×5, 225×5, 260×3, 290×2, 310×2, 255x10x2
Weight at 90% feels a little light, but the sets of 10 feel plenty enough, lol

Followed your lead with part B, clever.

Noah Timpano
Noah Timpano
January 13, 2015 7:12 pm
Reply to  Kev B

You must be like me, my absolute strength sucks because I always feel like I can do a decent number of reps at a high percentage of my 1rms.

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Michele Vieux
January 14, 2015 4:59 am
Reply to  Kev B

Great job, Kev!

Todd E.
Todd E.
January 13, 2015 4:26 pm

A. 5@225 5@275 3@315 2@365 2@385 10@315 6@315 breathing sucked.

B. Team of 4 1 RX and 3 @135 for 20 rounds. Absolutely awesome workout!

We’ve been following for awhile now, first time posting. Thanks for the amazing programming.

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Michele Vieux
January 13, 2015 5:16 pm
Reply to  Todd E.

Thanks for posting, Todd! Where are you posting from?

Todd E.
Todd E.
January 13, 2015 5:38 pm
Reply to  Michele Vieux

We’re in Hawaii. A good group of us get together daily and workout on the Army Airfield here.

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Michele Vieux
January 13, 2015 5:44 pm
Reply to  Todd E.

Awesome! Keep posting your results and any questions you have. Welcome!

Andy M.
Andy M.
January 13, 2015 12:26 pm

A. BS (315 1RM), +10 across the board vs 5 Jan
5 x 165-205
3 x 235
2 x 265-285
10 x 235-235

B. 4 x 1-minute rounds:
3 power cleans (185)
max reps burpee BJO (24″)
rest 3 mins between sets
score = 13-10-13-12

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Michele Vieux
January 13, 2015 3:04 pm
Reply to  Andy M.

Great job, Andy!

Jason Ng
Jason Ng
January 13, 2015 11:51 am

A. 5@205; 3@225; 2@275; 2@315; 2@365; 10@ 315; 10@315

B. 20 rounds RX with 2 other people

6 am Pt. Loma

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Michele Vieux
January 13, 2015 3:04 pm
Reply to  Jason Ng

Oh I missed you! I’m at PL on M, W, F mornings at 6. See you later this week?

Jason Ng
Jason Ng
January 13, 2015 3:26 pm
Reply to  Michele Vieux

hey Michele yeah I will be there on Thursday and Friday.

Dubon
Dubon
January 13, 2015 10:36 am

A- bk sq

5@85kg, 5@100kg, 3@120kg, 2@135kg, 2@145kg these felt very heavy today 🙁

2×8 reps @125kg again felt very heavy

B- Achilles sore from box jumps/overs etc and shoulder a little sore so instead did this with the wife

3 rounds for time
300m row
300m ski erg

Time 7:50

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Michele Vieux
January 13, 2015 3:04 pm
Reply to  Dubon

Sounds like you made a good decision with minding your body. 🙂

Jeremy R
Jeremy R
January 13, 2015 8:30 am

A. 155, 185, 215, 245, 265. 10×215
B. There were two of us so we did a 6 min AMRAP: 4+7. Should have did a better work/rest cycle.

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Michele Vieux
January 13, 2015 2:55 pm
Reply to  Jeremy R

Ah, live and learn. 🙂 Nice work!

Mark
Mark
January 13, 2015 5:54 am

44m 6′ 165
Based off a 265 max
A1. 135/160/185/210/225
A2. 195 both sets for 8

B. I didn’t know how to partition this since I’m alone so I did a 1:2 work rest to factor in 4 people’s work/rest relay . Power cleans with 155 and 24 inch box.
4+3 power cleans

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Michele Vieux
January 13, 2015 2:55 pm
Reply to  Mark

Nice work, Mark!

Greg
Greg
January 13, 2015 4:35 am

A. Wendler
B. As a group of 4, we got 16+5. I did 4+5 Rx. That was a sneaky one. Weight felt light and really pushed it on the burpee box jumps.

Anthony
Anthony
January 13, 2015 5:41 am
Reply to  Greg

I did 16+5 but used 155 lbs. I pushed the burpee box jumps as well.

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Admin
Michele Vieux
January 13, 2015 2:55 pm
Reply to  Anthony

Awesome, Anthony!

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Admin
Michele Vieux
January 13, 2015 2:54 pm
Reply to  Greg

Great job, Greg!

Kev B
Kev B
January 12, 2015 11:00 pm

Same 1rm as from the 5th?

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Michele Vieux
January 13, 2015 2:54 pm
Reply to  Kev B

Yes!