A.
Three sets of:
Back Squat x 6-8 reps @ 31X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B.
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups

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Bryan
Bryan
August 20, 2016 1:27 pm

A. Bryan – 6 reps @ 70% (180#), weighted pull-ups x 5 reps, 20#.
B. Bryan – completed untimed.

Kekaliloa
Kekaliloa
July 28, 2016 1:31 pm

A. 225×8, 255×7, 275×6
50×5, 60×4, 65×3

B. Had nothing in the tank this morning. Did two rounds Rx and decided to do some ROMWOD. I need to think of a better pre workout routine. Maybe just a protein shake before workouts and then breakfast after instead of eating a full breakfast before. Seems to slow me down

Michael Newton
Michael Newton
July 28, 2016 9:17 am

A) BS: 245×6 each round
Pull-ups: 5kgx5, 10kgx4, belt fell off so just did 5 @bw for 5

B) 15:04 Rx, legs and shoulders had nothing left in them

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Michele Vieux
July 28, 2016 9:20 am
Reply to  Michael Newton

Great job!

Michael Newton
Michael Newton
July 28, 2016 10:32 am
Reply to  Michele Vieux

Thanks!

Matteo Kravczyk
Matteo Kravczyk
July 28, 2016 4:07 am

A:
BS 8 reps each rd 60 kgs / 70 / 80
PU 5 each rd 10 kgs / 15 / 17.5
B:

13:50 @ 60 Tuck Jumps / 30 WBS 6 kgs / 15 PU

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Michele Vieux
July 28, 2016 9:19 am

Nice work, Matteo!

Chris Taylor
Chris Taylor
July 27, 2016 9:15 pm

Dealing with neck problems again.
3.5 mile woods run 37:00

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Michele Vieux
July 28, 2016 9:19 am
Reply to  Chris Taylor

Glad you were able to get out in nature!

Jonathan P
Jonathan P
July 27, 2016 8:43 pm

I’m behind logging, midterms last week, so i will just write what i did this week today.

Monday
A) DL to 270# X3
B) Friend came over and wanted to do partner version of ’09 games chipper, alt 5/10/20 reps at 2x reps or individual version

Tuesday
Subbed AB with row for cals and 400m run for 2X Battle rope complex*
*Battlerope X2 of
-15 alternate wave
-15 double wave
-10 slams
– 15 snake wave

Today
A) 160# X7, 160 X 6, 160X5
40#X 4, 40# X4, 40#3
B)sub DU for 120 SU, knee still doesnt like DU
22:09

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Michele Vieux
July 28, 2016 9:19 am
Reply to  Jonathan P

Awesome job! How did midterms go?

Jonathan P
Jonathan P
July 29, 2016 8:42 pm
Reply to  Michele Vieux

Ok I think. I just get busy when i have tests and combined with being busy at work so i usually just do main lifts on those weeks

Ryan Rankin
Ryan Rankin
July 27, 2016 8:28 pm

A. 225*8
53*3
B. 14:14
That took a lot out of me after yesterday’s. And the humidity here is nasty.

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Michele Vieux
July 28, 2016 9:18 am
Reply to  Ryan Rankin

Don’t forget to hydrate!

Amber Nollen
Amber Nollen
July 27, 2016 6:56 pm

I would say keep doing the strict on what you’ve got but set your self a time cap for that mvmt. Perhaps no longer than 45-60 seconds. Or if that crappy pullup rig is the last thing you want to see 😉 , you could sub with another pulling mvmt, bent over barbell or dumbell rows. Depending on what equipment the gym has, I have utilized the good ol lat pulldown machine. These are just a few ideas, look around the gym and use your creativity to own your wod!

Sandro Zöbinger
Sandro Zöbinger
July 27, 2016 10:33 pm
Reply to  Amber Nollen

Ok thanks I´ll try that!

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Michele Vieux
July 28, 2016 9:09 am

I would say to sub another movement where you can move quickly. It doesn’t matter if it is a pulling movement or not. So burpees, box jumps, sprints, etc. You can always do some strict pull-ups after as supplemental work.

Amber Nollen
Amber Nollen
July 27, 2016 6:32 pm

I transposed the workout on accident…did 4 rds in part a and 3rds in part b ?

A: Squat 115, 125, 135, 145. 8each rd
Pullups x3 each Rd with 20#

B: 3 rds in 8:57

Then ran 1.5 miles

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Michele Vieux
July 28, 2016 9:17 am
Reply to  Amber Nollen

2nd person to make that mistake!

Mattenem 44/160
Mattenem 44/160
July 27, 2016 5:00 pm

What is the prescribed weight as a percent of one rep max when doing Tempo work?? Thank you

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Michele Vieux
July 28, 2016 9:15 am

For this tempo and rep range, maybe around 65-75% but it’s hard to guess really. Warm up to a challenging weight and then start your sets there. If you make all of the reps then go up in weight!

Mattenem M/44/160
Mattenem M/44/160
July 28, 2016 9:00 pm
Reply to  Michele Vieux

Thank you very much.

Matt Anderson
Matt Anderson
July 27, 2016 4:57 pm

A. 245×8, 255×8, 255×7
53×5, 58×5, 63×4

B. 11:37
Battling humidity and rain made this one tough gripping wb and bar.

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Michele Vieux
July 28, 2016 9:13 am
Reply to  Matt Anderson

Haha oops! I’m sure it was still a real treat!

Dana Varble
Dana Varble
July 27, 2016 4:35 pm

A- 125-140-155 @ tempo. All for 8
5lbsx5 – 10lbs x4 – 12.5lbs x4
B- 25:17. Scaled wall balls to 10lbs. Cardio felt terrible today after going hard yesterday. Probably should have scaled reps more on walls balls and stayed at 14lbs? Wall balls are not my thing

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Michele Vieux
July 28, 2016 9:13 am
Reply to  Dana Varble

I’d say to move as quickly as possible so scaling the weight was a good move.

Trion Horgan
Trion Horgan
July 27, 2016 2:59 pm

A. 225/225/235×6 @ tempo
B. Rx’d 14:33. That one sucked for me. My shoulders were dead from yesterday. Soooo fun!!

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Michele Vieux
July 28, 2016 9:12 am
Reply to  Trion Horgan

Shoulders!

Chad G.
Chad G.
July 27, 2016 2:10 pm

Back at it after about 5 weeks of limited WODs due to a low back issue. Picked up a 53# KB and my lower back/glute let go. Been seeing the PT and feeling better. First squats in 6 weeks.
A.
BS: 205#x8, 225×8, 245×6 with tempo
Weighted Pull ups: #53×5, #53×5, 63×5 with tempo
B. 15:25 as RX…Dubs and pullups u/b. Did what I could on the wall balls…finished with some rotational core work for my back, plyo box stuff and mobility.

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Michele Vieux
July 28, 2016 9:12 am
Reply to  Chad G.

Welcome back! Good to see you posting again!

Chris M.
Chris M.
July 27, 2016 12:39 pm

A1. Back Squat @ 31X1: 3 sets of 6×245#
A2. Pull-Ups @ 21X0: 3 sets of 5×45#
… had plans of adding weight but that pause at the bottom of the squat made it tough to stay on tempo
B. As Rx (except 10 strict pull-ups)
13:45

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Michele Vieux
July 28, 2016 9:11 am
Reply to  Chris M.

Great job!

Holly Whitmore Duthie
Holly Whitmore Duthie
July 27, 2016 12:31 pm

A) 170×6/170×6/160×8 (the 170# was 75% of a previous 1RM which sadly, I no longer have, so I dropped the weight and increased the reps/focused on perfect form).
B) Performed RX plus wallballs to a men’s 10′ target. Did not time. Our wallball target is around the back of house, so a good 30-45 second walk from the garage. Just tried to get through it. Heat index is like 120 here. SO close to quitting during this workout. Body temp got crazy high. ?

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Michele Vieux
July 28, 2016 9:10 am

Be careful in that heat!

Christopher Sherfield
Christopher Sherfield
July 27, 2016 12:04 pm

A. 7 x 75kg/ 6x 80kg / 6 x 85kg
5 x 7.5kg / 5 x 12kg / 4 x 14.5kg

B. 16:25.
Did 5 pull-ups per round as starting to feel elbow pain. Think on Tuesday’s MU’s my “catch” position in transition becomes too low and strains my shoulder extension.

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Michele Vieux
July 28, 2016 9:10 am

More mobility work in your future!

Christopher Sherfield
Christopher Sherfield
July 28, 2016 2:26 pm
Reply to  Michele Vieux

What would you suggest?

Kyle Gentry
Kyle Gentry
July 27, 2016 10:46 am

A. 245 x 6 for all
53lbs kettle bell for pull ups

B. 16:56 Rx +
Only own a 25lb wallball
Good tough workout!

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Michele Vieux
July 28, 2016 9:08 am
Reply to  Kyle Gentry

Great job!

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Michele Vieux
July 27, 2016 10:06 am

Here’s how I modified today’s workout for my knee and hip. Just a note that I’ve trained hard the previous three days so today I just focused on strength and supplemental. I also didn’t have much time since I was leaving for the airport this morning. A: Four Sets: Quarter Air Squats x 10 (just to get the legs moving before sitting on a plane – this is as deep as I can go without pain during or after) Rest Weighted Pull-Ups x 5 @ 5, 10, 12.5, 15 (x3) Rest Nose-to-Wall Hold + 20 Leg Touches each round Rest… Read more »

Chris M.
Chris M.
July 27, 2016 12:34 pm
Reply to  Michele Vieux

Hope you are off somewhere nice … thanks for the support coach

Brent Coleman
Brent Coleman
July 27, 2016 9:05 am

A) 3×6@255
PU’s 3×5@20 lbs

B) 19:07. Rough DU day. Had a good one yesterday. Broke the wall balls up into 15-10-5 and went unbroken on the pull-ups.

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Michele Vieux
July 27, 2016 10:08 am
Reply to  Brent Coleman

For the days where double-unders just aren’t your thing, either cut down the number of reps to something more manageable or give yourself a time limit each round to get as many as possible. That way you can keep moving through the workout and stay within the desired time range.

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