Warm-Up.
Overhead Movement Prep

Followed by…

2 sets:

Burgener Warm-Up with a PVC Pipe

Then…

A.
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds

Build over the course of the five sets to today’s heavy 5-RM for both movements.

B.
For time:
100 Double-Unders
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders

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Andrés AriasWavyDaveBoston MRODJanelle WinstonAbdulaziz Alotaibi Recent comment authors
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Andrexuco
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Andrexuco

Warm-up

A) Barbell Z Press: 52’5kg (5RM)
Pull ups: 35kg (5RM)

B) Today’s Metcon: 12’06 (RX)

10′ Rest

Yesterday’s Metcon: 6 Rounds+ 6BJ (RX)

WavyDave
Member
WavyDave

A. 95/25, 100/25, 105/25, 110/25, 110/25

B. 16:14. Switches to 40s 35 reps into first set of presses.

Boston MROD
Member
Boston MROD

Franken-WoD

A From yest:

3 sets DL 365
2 sets DL 375

B from today:
100 DUs – few trips
50 Barbell PP 125# (no 50s) 20/16/14
50 PU on DB (awful)
50 PP just a mess of 8-10s
100 DUs

18:50 just a mess

Janelle Winston
Member
Janelle Winston

Out for four days sick. First cold of the winter, so not too bad.

Did Tuesday’s

E6M for 30 min
400m run
10 GTO 75#
10 BFB

No ring MU. Some day.

3:26
3:28
3:27
3:29
3:24

GTO – 6/4

Felt good to move but wanted to stop at round 4 really badly!

Abdulaziz Alotaibi
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Abdulaziz Alotaibi

Part B was a death for my shoulders

20.54 minutes of death

Seth C.
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Seth C.

Wanted to push my AMRAP conditioning today AMRAP Conditioning (home alone) WU A. 20 min AMRAP (compliments of WOD roulette) Row 500 m 15 pushups 10 Pullups Results: 5 rds + 500 m row /15 pushups Rest 3 min B. 10 min AMRAP (Core blast) 10 ea rd situps leg levers Hollow rocks supermans side crunches Results: 6 rds Rest 2 min C. 10 Min AMRAP (compliments of CF Invictus) 20 cal row 25 ft suitcase carry ea hand (50 ft total) (135/75) 10 walking lunges Results: 4 rds It was great to be able to push hard and lay… Read more »

Al F
Guest
Al F

A.
Worked up to 55kg for 5 reps
12kg weighted PU’s

B. 14’20 for time
Second set of PP was particularly tough and definitely had to break it down a bit more than the first set

Mark Killebrew
Member
Mark Killebrew

Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 1 rep @ 90-95% of TRAINING 1-RM
185
205
215
235
255

Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps 24
10 Knee raises
10 Alternating Reverse Lunges 25 and 35 LB kettlebell…… only had odd weights and swapped them each round