A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Man-Makers (55/35 lbs)
6 Strict Pull-Ups
9 Burpees
A. Bryan – 85#, 95#, 100#, 105#.
B. Bryan (1:1 work:rest, 35#) – 6 rounds.
A. Up to 65 kg on set 6
B. 5 rounds for myself @22.5kg db
A) 115, 125, 125, 125, 135, 145 – last set was easily made.
B) 5k
A) 110×5 – 116×3 – 123/130×2 – 136-145×2
B) 55lbs dumbell 11rounds (and one manmaker of the 12th)
A) 125×5, 135×3, 145×2, 150×2, 155×2, 160×2
B) No partner so i did granite games wod 4 but for time:
3-6-9-12-9-6-3 hang squat cleans 135 / bar facing burpees: 14:41. yikes.
A:115/125/135/145
B: 2 burpees deep on 5th set
C: Captain’s Crunches
D: 4 sets: 10 4-count double waves, 10 4-count flutter kicks, 5 alternating medicine ball push-ups each side
A. 60, 65, 70, 75, 75, 80
All lifts felt pretty good. I liked the cues you gave Libby!
B. 1:1 work rest. 25# DB. Nursing a cl
So, weird day, had zero energy for the WOD with a poor night’s sleep. Did some modifications.
Warm up;
2 rounds row 500m – 1 min rest
50 push ups, 30 GHD sit ups, 60 sec superman
2 rounds:
PVC
10 OHS
10 Snatch balance
3 rounds with empty bar
3 muscle snatch
3 OHS
3 snatch balance
Every 3 for 9
snatch x 1.1.1 – up to 145 – it was not easy today
Every 2 for 12
strict press
145/155/165/175/180/185
Only the strength work today, back at it tomorrow.
A. 145, 155, 165, 165, 175, 175
B. 9 rds.
C 5 sets of 10 strict toes 2 bar with 45 sec rest
Strained strained my lower back Friday. This is first day back.
For time: 1-10-1 strict pull ups 2-20-2 push ups (1 pull 2 push, 2, 4,..) in plate carrier:
20:28
A. 105/110/115/120/125/130. Felt good today
B. Rx’d with a partner! 10 rds even. Good day!!
Shoulders were beyond sore today so I scaled the weight way back for today.
A: Used 85X5, 90X3, 95X2, 100X2,
B: Solo (16 Min AMRAP)
9 Rounds + 6 pull-ups + 5 Burpees.
I only used 30# DB because of my shoulders. So close to 10!
A. Strict Press based off 87#
60#x5, 65×3, 70×2, 73×2, 75×1, 75×2
***I have a sore on the palm of R hand from last weeks c2b’s and man it did not appreciate pushing that bar up.
B. AMRAP 16 min SOLO – 1:1 RX (6 rounds + 3 MM)
1:29 / 1:24 / 1:22 / 1:19 / 1:21 / 1:20 and with about 50s left I split the time with rest and got 3 MM
Luke
A. 5×125, 3×135, 2×155, 2×160, 2×165, 170x, 2×155
B.1:23,1:20,1:21,1:25,1:29,1:25
6 rounds @ 1:1 rest.
Message from Michele about the problem with comments: “It looks like it is a problem on DISQUS site that they are working on. People can fix this on their own for now though if they know how to clear their cache and cookies on their phones. Otherwise, help is on the way on the back end, I just don’t know how long it will take. I can’t imagine it would be more than a day or two though. I’ll let you know if I hear anything else.”
Thanks!
A: 5x48kg 3x51kg 2×55 2×58 2×61 2×63
B: in single 1:1 work:rest
DBs @24kg
Completed 6 rounds + 3manmakers +5 strict pullups
1’11” 1’07” 1’05” 1’12” 1’39” 1’22”
Felt very good today!
Well done!!
Smoked it Camillo!
A. Strict Press up to 2x 62,5kg/138#
B. As Rx with partner 10 rounds + 3 Man Makers
Accessory
Every 2min for 6min (3sets):
10 Hollow Body Rocks
10 V-Ups
Solid day, grogginess from 10 day sabbatical almost gone. I know it’s healthy to take a break from training once in a while physically and mentally, but I always feel like shit! Feels good be active again.
Love the accessory work!
A.) 85 x 5, 95 x 3, 105 x 2, 105×2, 105 x 2, 110 x 2
B.) 5 rounds just before 16 minutes expired. 1:1 rest. 40 lb dbs first round, then switched to 35 for remainder. each round was between 1:30-1:45.
How are you guys liking the man makers so far!?
tough, but at least it was only 3. I did have to scale to 40 lbs and then 35 though!
Like is strong word! I can observe the stimulus haha.
I really LIKED that there were 3 reps per round and that we got a break before going for them again 🙂
I like them…I contemplated scaling to 25 or 30#, but since it was only 3 reps with rest I went for RX. I sure am glad I did!!
Man makers and burpees in the same workout… It was great! I wad very happy to have a partner today!!
A. Strict Press (OT2M)
140×5, 150×3, 160×2, 165×2, 170×1.F, 170×2
B. 1:1 for 16 minutes of:
3 – 55# DB Man-Makers
6 – Strict Pull-ups
9 – 2p American KB Swings
5 rounds + 9
1:25, 1:23, 1:30, 1:35, 1:33
Super strong on A as usual! Was grip a factor with that sub? Nice work