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 Arias
Andrés Arias
January 18, 2020 12:23 pm

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
WavyDave
January 10, 2020 3:34 pm

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
Boston MROD
January 9, 2020 7:02 pm

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
Janelle Winston
January 9, 2020 1:40 pm

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
Abdulaziz Alotaibi
January 9, 2020 1:20 pm

Part B was a death for my shoulders

20.54 minutes of death

Seth C.
Seth C.
January 9, 2020 6:23 am

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
Al F
January 9, 2020 5:52 am

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
Mark Killebrew
January 9, 2020 3:38 am

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