Every two minutes, for 12 minutes (6 sets):
3 Front Squats + Jerk @ 90% of 1-RM C&J

Seven sets of:
Strict Overhead Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 65-70%
Set 5: 7 reps @ 65-70%
Set 6: 7 reps @ 65-70%
Set 7: 7 reps @ 65-70%
Rest exactly 2 minutes between sets.

Every 3 minutes, for 36 minutes (3 sets of each):
Station 1 – 40/30 Calories of Assault Bike
Station 2 – 20 Kettlebell Swings (32/24 kg) + 30 Wall Ball Shots (20/14 lbs)
Station 3 – Run 400 Meters or Row 500 meters
Station 4 – 20 Chest-to-Bar Pull-Ups + 20/15 Strict Handstand Push-Ups

Every minute, on the minute, for 8 minutes:
5 Side Delt Raise
5 Biceps Curls

For Delt Raises go heavy, 5 reps should be the max you can do.

  • Fernando Villasenor (Can West)

    Hey coach!

    For scaling purposes, how much rest should we be aiming for at each station? (in case we end up bumping up against the time caps for some of these stations)

    Thank you!

    • Tino Marini

      You should have at least 30 seconds. It’s not a bad thing to cut them right as long as you keep moving 🙂

      • Fernando Villasenor (Can West)

        Thanks Tino 🙂

  • Martina Dalla Bona

    For part A. Can we take the barbell from the rack?

    • Rune Refshøj

      Yes – that would make sense.

    • Tino Marini

      Yes, from the rack.

  • Aron Megyik

    I only can row, no place to run or ab. Pls tell me i don’t have to do the rowing 2 times…:D

    • Ezequiel Gonçalves

      Aron 40 burpees for assault bike… 😎

    • Tino Marini

      Row or Burpees 🙂

    • Aron Megyik

      Then burpee it is, looking for it, thanks 😀

  • Ingmar Krähling

    Done @ 110-120kg
    – 2 fails 🙁

    Pleeease keep those presses in the program because my shoulder strength is a joke 😂😂


    Done Rx
    1. 2:00-2:08
    2. ~ 1:45 All sets
    3. 1:50-1:56 (Row)
    4. ~ 1:30 All sets

    Felt very good!


    • Tino Marini

      Noted on the shoulder press 🙂

      • Ingmar Krähling

        Thanks Tino!!

  • Seb Benisty

    Did Wednesday session yesterday… I will try to place thisone this weekend…
    A/clean building up to 105kg
    8sets of Clean + 3 front squat done @95kg
    B/barbell cycling
    [email protected]
    [email protected]
    [email protected],5kg
    [email protected],5kg
    C/workout RX
    Up to 3 GTOH (felt really heavy after MU)
    Thanks have a nice day… I will be back on Monday… exited about this new cycle… 👍💪

    • Tino Marini

      Have a god weekend!

  • Joaky

    A) 60/65/70/75/80/85kg
    B) Based on 65kg
    C) Done; ball 7kg
    D) Done; Dumbbell of 8kg & 16kg

  • Bruno Brousmiche

    A. Set 1-3 done 107,5kg
    Set 2-4 fail 107,5kg on jerk
    Set 5-6 done 100kg (83%)
    B. 50kg/65/72,5/60/60/60/60kg
    C. Cal AB : done/34/31 Cal
    KB Swing : done
    WBS : done/22/21 reps
    Row : done
    C2B PU : done reps
    SHSPU : 16/10/13 reps
    D. Side Delt raise 2×7,5kg
    Curl 2×12,5kg

  • Andrea Galbiati

    B)40-50-55-45-45-45-45 kg
    C)30cal bike/ 10swing+20wb/ row/ 10c2b+10hspu
    D) ok

  • Penny Weinberger

    A. Done @ 85%
    B. Done @ higher %”s
    C. Only time for 2 rounds which is crap cos when you’re in the middle u don’t wanna come out!!
    – 25cals AB (2:10-2:15)
    – RX (2:00-2:05)
    – RX (2:05-2:10)
    – 20 C2B + 15 L sit press
    D. Time for 6 rounds..just see now – did flyes instead of raises 😞😧
    Have a great weekend folks!

    • Tino Marini

      Nice work Penny! Have a great weekend!

      • Penny Weinberger

        U too tino! Thanks!!

      • Penny Weinberger

        U too tino! Thanks!!

  • marc22

    does it mean at a i do 3 front squads and 3 jerks or just one jerk?

    • Aron Megyik

      Only 1 jerk

    • Rob

      3 front squats + 1 jerk

  • Anthony Oriotti

    Still felt the core tired from Wednesday clean complex A. Was a true challenge

    A. Done @90% (95kgs) need a belt today

    B. Done based on 72,5kgs
    [email protected] [email protected] [email protected]
    4*[email protected],5
    instead of 50 (70%)because did 4*8 with @50kgs last week

    Felt good !

    C. Done
    AB : 40cal 2:20 30/30 cal in 2:30
    KBS 32kgs Russian / WB : 20/30 each round
    500m row 1’55-1’58 each round
    C2B / SHSPU : 20-20 each round in 2’00-2’10

    D. no time tomorrow

  • Daniel Cohen

    95 kg
    Based from 60 kg
    Done with rower for the first and third station
    24 kg kb

  • Rob

    A. 6 sets at 130kg – felt a little sore as only did clean complex yesterday as playing catch up!
    B. Completed based of 110kg 1RM.
    C. Station 1- Row 40 Cals (1:45-1:50)
    Station 2- KB swings/ WB (1:27-1:30)
    Station 3- 400m run (1:20-1:30)
    Station 4- C2b/ SHSPU (1:26-1:30)
    D. Completed using 15kg DB.

    Enjoyed today, getting back into the swing of things slowly!

    • Tino Marini

      Nice work! Great to see you feeling good again!

  • @Pangcrossfit master

    A. My back hurts so i jumped A
    B. Done.
    C.1 1.50 – 2.10
    C.2 2 min
    C.3 500 m row 1.40 – 2.00
    D. 55 sek – 1.25 UB everything
    E. No time, party

    • Tino Marini


  • Wilson Hopkins (45-49)

    A. 205 across all sets
    B. 100 across all 4 sets
    C. Done. Sub’d row for Station 1
    D. Done.

  • Danielle Gillissen

    A. Kept failing on the jerk so dropped a little in weight. 6 sets with 70kg.
    B. Done, based on 55kg
    C. Done. Had no acces to an AB today so did 400m run for the first interval and 500m row for the third interval. Rest was RX.
    D. Done, both with 2x6kg

  • Dijar Ismail

    A – Done no jerks , vrist
    B – Done
    C – Done kipp hspu instead of strikt , with rower, liked this
    D – Done

  • John Foster

    A) Front Squat + Power Jerk = 235lbs x 1 x 8. Still adjusting this to let my hips heal. Got some good work in though.

    B) Strict Press = 100lbs x 5 / 130lbs x 3 / 140lbs x 1 / 110lbs x 7 x 4.

    C) Every 3:00 For 36:00. Scaled as follows:
    Station 1 – 30 Calories Assault Bike. 1:38 / 1:30 / 1:34.
    Station 2 – 15 KBS @70lbs + 20 Wall Balls. 1:28 / 1:39 / 1:46.
    Station 3 – 400m Run. 1:47 / 1:48 / 1:47.
    Station 4 – 10 CTB + 10 Strict HSPU. :46 / :48 / 54.
    Goal was to stay unbroken throughout. Made that happen.

    D) Delt Raise + Bicep Curls = 15lbs across.

  • Anton Johansson

    A. 3 sets @ 100kg (80%)
    3 sets @ 105kg (85%)

    B. 50kg, 60kg, 70kg, 55kgx4

    C. First round Rx, 2nd and 3rd round 30kcal AB and kipping HSPU. Not a good day today…

    D. Done

  • Lacy Baumgart

    Percentages with my new 1 rm clean and jerk is rough. I think I would’ve been okay if I wore my belt but I think I perform better with out for now unless you think I should start belting??
    A. 185 for 4 190 for 2 felt solid
    C. Hit everything unbroken except last set of shspu went 13/2

    • Tino Marini

      If you feel form is compromised without a belt then I would wear one for higher percentages.

  • Ezequiel Gonçalves

    A- 90kg-95 low weight my body is tired
    B-based 75kg
    4×7 52,5kg felt good
    C- 40 burpees inst bike – all sub 2 min
    20 kb swings + 30 wb – sub 2min
    Row 500 m – 1:37-1:45
    20 c2b (all ub) 25 seg + max shpu (7+5+6)
    D- done 16kg
    And 24 kg

  • Ryan Reilly

    A. 90% (255#)
    Wow this hurt😬. But I loved the feeling of not thinking I would get the jerk but still nailing it under stress! Only failed my last jerk barely.
    B. 100,130,145,110,115,115,120.
    Only started arching a little bit in the last set so went good.
    C. Everything Rx except the bike I scaled 35,35, then 30. Other than the bike I had about 1 min-45 sec of rest. Hspu were hard lol.
    D. Done and done

    • Tino Marini

      Those 3 front squats definitely tax your midline!!

  • Jessica U

    Off again today! Winning! Annnd then found out my sinus infection never actually left which is why I’ve been so drained. 🤷🏻‍♀️
    A) 165. I don’t think my shoulders actually ever felt warm during this. It’s so hard to stay warm in this cold
    B) now they started to feel warm! 70, 85, 95, 75 for all sets of 7. Haven’t done strict press in a minute and it has always been a weakness so this was great and needed!
    C) subbed row for AD and ran 400. Everything else Rx. Got close there on the last set of HSPU
    D) done

    Thanks!! Happy Friday- hope it’s great!

    • Tino Marini

      Hope you get back to 100% soon!

      • Jessica U

        Thanks so much Tino!

  • Corey Reutlinger

    Made up Monday’s Snatch and Squat work yesterday:
    A1. 55, 65, 75#x5 (heaviest I’ve gone on this! I used to only be able to get 75#x3)
    A2. 85, 95, 105#x3
    A3. 105#x2x2, 110#x2x2
    A4. 115, 125, 135, 140#
    A5. 145, 150, 155, 160#—this is both a 10# Snatch Below the Knee PR from September and a 5# Hang Snatch PR. Starting the year off right.
    B1. 195×6, 225×4, 240×2, 250×2, 265#x1
    B2. 240#x6 (1 more rep than when I did it in April)
    B3. 210#x6

    Today (I am so sore):
    A. 195(failed jerk). Scaled back. 185#x3, 190#x2
    B. 75×5, 90×3, 105×1, 80x7x2, 85#x7x2. These felt like nothing.
    C. Death for 2 sets. (30 Cal AB, 20 KBs @ 53# + 30 WBs @ 20#, 500 m row, 15 C2B + 8 SHSPUs)

    • Tino Marini

      4 days on is pretty rough!!

      Awesome snatch day yesterday though! Nice work!

  • Aron Megyik

    A) done 107,5kg (failed the jerk in the 4th set)
    B) 5 reps 50kg
    3 reps 65kg
    1 rep 70kg
    7 rep 2 times 55kg, 2 times 57,5kg
    C) 40 bp instead ab, last round 30 only 🙁
    I did regular pu, my c2b skill is very weak and i wanted to do trough the wod. Rowing. Everything else rx. Naild it, which is nice. It was really though for me 😀
    D) lol nope, dead
    No box on the weekends, see you monday guys, have a nice weekend!

    • Tino Marini

      Enjoy your weekend!

  • Brooke Fusco

    Dropped into United Barbell (CF Soma) today! It was really close to where my brother lives and they had open gym

    A. 160, 165, 170, 170, 175, 175
    These were supposed to be at 180 but the traveling and hills in San Francisco have me dead lol

    B. 70, 85, 95, 75, 75, 75, 80

    20 min AMRAP with Chase:
    50 C2B
    50 power cleans (135/95)
    100 cal Assault Bike
    Score: 1 calorie short of 2 rounds (I blame Chase 😉)

    • Tino Marini

      Chase slowing you down again…ugh!

      • Brooke Fusco

        I know, right!? What a slacker!

  • Jared Rickert

    A. 245# for first 3, 255# for last 3 sets
    B. 105×5, 155×3, 175×1, 145×7 for 4
    C. Done Rx
    D. Done

  • Gebriel Rutensköld

    A. Quite shitty reps all the way. 👍🏼 Did fsq to 20″ box.
    B. Done of 75kg.
    C. Done. Though one. Happy to pull it through.
    D. Done.

  • Trine Petersen

    A: done with 57.5kg
    B: 30, 35, 40, 32.5 for the last 4 sets
    C: row, strict hspu to a mat
    1: 1:43, 1:45, 1:57
    2: 1:45, 1:43, 1:47
    3: 1:57, 1:55, 1:56
    4: 2:03, 1:47, 1:48
    D: done.

  • Marcus Antonsson(Master40-44)

    Great workout with @Gebbe:disqus
    100 kg and the last set @ 103 kg
    B. Strict Overhead Press of max 75 kg
    Set 1: 5 reps @ 45 kg
    Set 2: 3 reps @ 55 kg
    Set 3: 1 rep @ 63 kg
    Set 4: 1 rep @ 68 kg
    Set 5 – 8 : 7 reps @ 50 kg
    C. Done.
    Hade to scale the SHSPU 15,12 and 13

    D. Done.

    • Tino Marini

      Always more fun when you can suffer together!

  • Ali Jones

    A. 135 (83%)… didn’t spend enough time warming up bc I was trying to fit it in before joining the 9a class.
    B. no time
    C. joined class
    15min AMRAP 500m row, 50 DUs, 10 sHSPUs 3+restroom break
    rest 5 min
    15min AMRAP 400m run, 20 C2Bs, 20 WBs 2+run+33.
    D. done

  • Mauro Espíndola

    A. Built over the 6 sets and hit around 85% @ 90kg √

    B. Strict overhead press based off 55kg 1-RM done √ this felt easy so I guess I need to re-test my 1-RM shoulder press.

    C. Scaled things down to:
    Station 1 – 500m row
    Station 2 – 20 KB Swings (32kg)
    Station 3 – 30 Wall ball shorts (20lbs)
    Station 4 – 10 C2B + 10 sHSPU

    I was was able to keep up with these intervals for 36′ – it was pretty hard. I was dripping so much sweat by the end of it but enjoyed it a lot.

    D. Done with 10kg dumbbells. The shoulder pump was real today!

  • Amy Klein

    A. 6 @ 110, did wednesdays clean + front squat complex yesterday so a bit fatigued.
    B. 55,70,75,4 x 60lbs
    C. Scaled to #1-30 cal row/#2 20 KBS+20WB W 20lb ball, #3 400m Run, #4 20 Pull-ups + 10 HSPU. Left me anywhere from 45-60 seconds rest between rounds
    D. Done

  • Bobby

    A. Zombie front squat triples 245-275 no jerks wrist
    B. 120/150/170/135×2/140×2
    C. Done RX
    D. Done

  • Devan Hussey (SoCal)

    A) 325 (f)/315×4 sets/325
    Then went to 415(5lbs PR) on Front Squats
    B) 135/155/185/155x7s
    C) done RX
    UB on station 4
    D) 40s

    • Tino Marini

      Damn, whatever you’ve changed keep it up. You’ve been killing it! #dadstrength

      • Devan Hussey (SoCal)

        thanks man! I think the dust has finallly settled and I’m getting adjusted to the changes.

        Also, eating A LOT more carbs has helped . Lol

  • Isaac McLean

    A. 270 across didn’t go well today
    B. Based 145
    C. Done RX

    • Hunter

      Good work isaac

  • Dylan Weller (Canada East)

    A. 280 no misses, is this suppose to sick? Or be pretty easy :/
    B. Based of a max I haven’t done in 2 years, good planing lol
    [email protected], [email protected], [email protected], 4×[email protected]
    C.E3MOM 36mim
    1 = 40cal airdyne
    2 = 20kbs + 30 med ball sqt cleans 30#
    3 = 500m row
    4 = 20 c2b + 20 shspu

    Was 30 med ball cleans a good sub Tino? If anything they prb took longer
    D. Complete 20”s for raises and 65 curls

  • Kendall Kimball

    A. 105. This is under my 90%, but it was the right weight for today so I could really get under that bar quick👌
    B. 65 for all the sets of 7’s. Was able to hit all my numbers for all sets
    C. Scaled reps on AB, C2B, and SHSPU (feet on box so I could get all 15) so I was finishing around 2:30-2:40. Was able to get all my reps except on the very last set of SHSPUs
    D. Done
    Thanks, Tino!

  • Brandon Wen

    A. 225#. Woof. Missed one set then redialed in my split jerk and felt pretty good the rest of the way.
    B. 95#, 105#, 115#, then 7’s done at 105#. I don’t remember the last time I tested my strict press so I went off feel and it was tough but doable.
    C. Scaled done to 30 cal AB, 15 KB swing + 25 WB, 300 m run, 15 C2B + 15 Kipping HSPU. Died really quickly. I need to work on my conditioning especially on these type of workouts. I have a hard time keeping a slightly higher pace for a longer periods of time despite the 1 minute of rest.
    D. Done with 15# raises and 35# curls

    Have a good weekend Tino!

  • Scott Abston

    A. 225,225,225,235,235,235
    B. 95,115,125,105,105,105,105
    C. Scaled 30 cal/ 20 kb 53, 20 WB/500 m/20 c2b,15 kip hspu

  • Johnny Malgeri (North Central)

    A) done at 275
    B) 110/135/155/120/120/126/126
    C) All done Rx but 19 strict Hspu the last round as time ran out!! Ugh. Of corse I did the last rep to finish
    D) done with 20s and 35s. Tougher than it looks!

  • Daniel Mendelsohn

    A) did one set at 205 and the rest at 215.
    B) 115, 135, 155 and then the 4 sets of 7 at 125
    C) Scaled a little:
    Station 1 – got the first two sets of 40 cals but cracked mentally on the third. After my sprint at the beginning, I felt like I wasn’t going to make it and slowed down. But then I regained my composure and ended up at 35 cals at 2:45. Made me feel a little better.
    Station 2 – KB unbroken and WB were 30, 18-12, 20-10
    Station 3 – did a 400 meter run
    Station 4 – did a set of 10 butterfly CTB and then 10 regular pullups. These felt pretty good. HSPU I did 20 the first round and 15 the second two.
    D) done

    I went back in the afternoon for the optional conditioning. I scaled the MU to 1 instead of 5.
    My times were: 1:54, 2:17, 1:58, 2:01, 2:12, 2:01. The second round I missed the MU and then got it on the second try. The fifth round I broke on the DU. Got a new jumprope and it went sooooo much better. 5 rounds unbroken and I wasn’t dying after them. Will be interesting to see how it goes tomorrow.

    Started doing the AB/burpee one and both my arms cramped up on the first round of burpees. I took that as a sign that my body had had enough for today.

  • Tim Coffield

    A. Lower % to work on technique [email protected] [email protected] (80%)
    B. 95 115 125 4×[email protected]
    C. 40 cal bike AD
    20 kbs 32kg + 30 wb 30# all I had
    500m row
    20 ctb + 5 strict hspu 2″ pad
    D. 15s and 30s

  • John Vautier (North Central)

    A. 275 across, happy with how this felt.
    B. 130/160/175/140x7x4
    C. Done – subbed 10 strict c2b and 15/12/12 shspu. The rest Rx. Shoulders were feeling it after A/B
    D. Done, side delt raises really pinch my left shoulder, so I did some light raises instead.

  • Justin Kuhar

    A. Done at 110kg

    B. [email protected] [email protected] [email protected][email protected]

    C. Done RX

    D. Done with 10kg and 15kg dbs

    4th day straight training and those FS killed me looking forward to a rest

    • Hunter

      Enjoy the rest!

  • Greg DeGreen (35-39 master)

    A. 285 missed 1 jerk
    C done Rx C2B and WB unbroken
    B. After metcon
    [email protected]/[email protected]/[email protected]/4×[email protected]
    D. Should ers are smoked , skip ped

  • Fernando Villasenor (Can West)

    0. Worked on my Gymnastics with the free sample of Invictus Gymnastics programming and…
    I hit my first Strict Muscle Up!!

    A. Done at 240 (90.5%)

    B. Done at 66% (of 185) – last set only 5 reps (made a mistake for first three sets of 7 and loaded the bar 2.5 lbs heavier on my dominant side – d’oh!)

    C. Done (scaled slightly)
    Station 1: 40 AB Cals
    Station 2: 20 32Kg Hybrid Swings (All UB) + 30 WB (20,10/18,12/UB)
    Station 3: Row 500m (~2min/500m pace)
    Station 4: 15 C2B Pullups (8,7/9,6/10,5) + SHSPU 7,8,7

    Side Delt Raise: 20, 25, 20, 20 (LBs)
    Curls: 45, 45, 45(x4), 35

    • Hunter

      Congrats on the muscle up!!!!

      • Fernando Villasenor (Can West)

        Thanks Hunter!

  • Katie Everett

    8am – gymnastics session. BMU + HS walk skill work. Homework: strict knees to bar, jump from box to top of BMU, handstand marching.

    10:30-12 – comp class
    A) 145#-155-155-160-160-160(failed jerk)
    All power jerks. I’m still driving the bar out in front of me but jerks generally felt better than they did the last few weeks.
    B) E2MOM x 7: Strict Overhead Press
    [email protected]#, [email protected], [email protected], [email protected], [email protected], 2×[email protected]
    C) Did run for Station 3. Generally finished everything with ~60 sec rest. Scaled Station 4 to 15 C2B + 10 piked sHSPU off 24” box. Probably actually had time for all 20 C2B.

    1-2:15pm – accessory
    Two sets for max reps of:
    60 seconds of Stiff Leg Deadlift
    Rest 60 seconds
    22 reps @ 85# both sets

    Four sets of:
    Deadlift x 6-8 reps @ 70-75%
    Immediately followed by. . .
    Sandbag Squats x 20 reps
    Rest 90 seconds

    DL = 195#
    Sandbag = 100# apparently these go upside down

    Three sets of:
    60 seconds of Air Squats
    100 meter Sled Sprint (light)
    Rest 60 seconds

    Air squats: 50, 53, 55. Empty sled.

    G) Done at 10#
    EMOM x 8:
    5 Side Delt Raise
    5 Biceps Curls

  • Dante Tuscai (27, MidAtlantic)

    A. 290 – 1 ugly jerk then missed the next 2, dropped to 275 to finish.
    B. 100, 125, 145, 125x7x4
    1. 2:18,1:32,2:03,1:07
    2. 2:17,1:35,2:06,1:12
    3. 2:20,1:36,2:02,1:41
    D. Will get this in tomorrow

  • Steven (SoCal)

    A. Up to 292/133kg. Failed 138 on the jerk.
    B. stayed light. I think 65 on presses
    C. Done. All completed with ample amount of rest while still pushing it and only HSPU broken in sets.
    D. about 3/4 sets. Drained.

  • Paula Santos

    Morning Session:
    Part A: 1:45/1:46/1:36/1:41/1:43/1:31
    Part B: 2:34/2:51/3:13/2:59/2:42

    *Only had 1 hour to do AM – Took 5 minutes rest between part A to part B. Couldn’t finished the last set on part B had to go coach, also lost count on 3rd set I was I little delusion lol.

    Afternoon Session:
    Part A: Did all sets at 175lbs @80%of max (based on 215lbs)
    Happy about this because I’m now back doing split jerks which since regionals that I haven’t done one.

    Part B: Based on 115lbs – 70×5/86×3/98×1/ 4 sets of 7reps @75lbs

    Part C: Conpleted all stations but the Bike.
    Definitely my weakness and I’m working on it.

    Part D: Skiped.

    • Hunter

      Keep working hard paula!

  • Lyman Dickinson

    A. Done 265 holy smokes missed 3 jerks so after this I did some. Work at 70% hit 10 solid reps before moving on
    I feel extremely uncomfortable doing jerks always have.
    B.95/135/165/115 for 4-7

    C. 1. Sub 150 DU no AB went UB second round
    2. UB all rounds under 2 min
    3. Rows were 1:40-1:45 sustainable pace
    4. UB c2b. 10/10 HsPu 8/2/5/3/2, 6/4/2/2/2/2/1/1

    D. Done. I think we need a video on bicep curls and delt raises from the coaching staff 🤘

    • Hunter

      We got you:)

  • Bryan babbitt

    A) 275 failed jerk at 295 on the last one.
    B) 135,165,185,205,135×7 for 4
    C) all sets done
    AB: 1:30,1:35,1:40ish
    kB/wb: all sets 1:32-1:37ish
    Run: dumb
    C2b/shspu: unbroken 57,58,1:04

    • Hunter

      Good work Bryan!

  • Carly Rivezzo

    A. 175#… should have been 185 but my jerks were pretty ugly so I dropped down
    B. Done, last sets were 85#
    C. Done.
    Finished everything but only got about 8-10 SHSPU each round. Ahhh so painful.
    D. Skippes

  • Sydnee Percival

    A. 175/165×4
    Had to drop weight to about 82% because the jerks were awful.
    B. 75/80/90/75/75/75/75
    C. Done. This was a good Workout but I have a few mental obstacles I need to continue working past especially continuing to push the bike when tired, finished the first two rounds in 2:00/2:10ish the last round on the bike took about 2:35 🙈 that was probably the hardest part for me.
    C2B and SHSPU I did as many in a min each stopping at the two min mark; got 15-16 ctb each round (most full ctb I’ve done biggest set being 5) and got all 15 hspu each round.
    D. Skipped. Will make up tomorrow

  • Mika Ingley

    2pm did hero wod honoring fallen firefighter with Justin and Cat
    32min Amrap with 20lb Vest
    14 Burpee Box Step Over
    200m Run
    12 DB thruster 35lbs
    200m run
    9 Pullups
    200m run
    2 DL at 315
    200m Run

    Just tried to keep up with Justin and Cat…savages

    3pm Comp
    a. did single front squat + jerk because knees were achey from first workout still. did an easy 130kg.
    b. we didnt have time 🙁 did easy single at 100kg though
    c. done. made all minutes and 400m runs on assault runner. This was hard after the first workout. Made me puke in the street a lot.
    d. done.

    • Hunter

      Hope you are feeling better now

      • Mika Ingley

        feeling so good bro. work is going well. 230 am and killing it.

  • Korey William Harris

    A) FS Triples up to 275 (90%)
    B) 100, 125, 140, 115 4×7
    C) Skipped
    D) Done

    Gonna take it easy this weekend and try and kick this sickness.

  • Tyler Sowinski

    Worked up to 175 today but missed the Power Jerk. Very low energy today.
    Done off 140
    Got all AB cals
    All C2B unbroken, HSPU 11,9,5 scaling to 2 minutes of total work
    First round Wall Balls unbroken

  • Dan Polewchak

    A. 275
    B. 170×1 130×7’s
    C. Done/fun/bad
    D. 50 / 50

  • Laura Hershberger

    A. 155,55,155,160,160,160
    B. 65×5, 80×3, 95×1, 80×7 for all sets
    C. Completed. Did 12 CTB and 15 SHSPU. Ran each time. Pushed run and did in ~1:45 each time. Did all WB unbroken (9’) each round. This workout actually went really well for me (at least the non gymnastics part). Tried to push as much as possible and get as mush rest as possible.
    D. Did this AM with 15lb and 30lb

  • Fred Bernier

    A. Done at 265, only made the first 1 jerks tho
    B. Done based on 170
    C. Done

  • Samie Acevedo

    A. Done at 185
    B.95/100/115/100 for the rest
    C. Done

  • Kim Kunert

    A. 135 this islso 90% of my front squat so happy to stand up all of the squats
    B. 75,85,95
    Sets of 7 at 75,75,80,80
    C. Done RX. First two rounds were 1:30-2:00 for everything and then the last set was just trying to survive. I did row 500 on the first and third stems 400M run on air runner on the second
    D. Done with 15#

  • Jesper Weng

    A) 3 Front Squat + Jerk
    90 kg across. Dealing with pain in lower back, so keeping it light.

    B) OH Press
    5×50 kg
    3×65 kg
    1×72 kg
    7×55 kg
    7×57 kg
    7×60 kg
    7×62 kg

    C) WOD
    Completed rx.
    AB: 2:02 across.
    Swings: UB across. WB: 16/14 across. 2:00 across.
    Row: 1:45,5 across.
    C2B: 10-5-3-1-1/15-5/UB. HSPU: 10-10/19-1/15-5. 1:30-2:00 pr. round.
    Really liked this wod.

    D) Delt raise + Curls
    Delt raise: 10-10-10-10-12-12-12-12 kg
    Curls: 20-20-20-20-20-16-16-16 kg

  • Amy Lew

    A. Did at 180
    B worked off of 100
    C. Did 15 c2b and 8 sHSPUs. Everything else rx except only 25 AAB cals the last round.
    D. Done with 10#s and 20#s

  • Ryan Elliott

    A) 235#
    B) 115, 135, 155, 115 x 4
    C) done scaled shspu to a sandbell and broke c2b and shspu into 2 sets of 10.
    D) 25#/30#