A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Glute Bridges x 6-8 reps @ 20X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (32/24 kg)
20 Push-Ups
10 Toes to Bar
A. Bryan (35# dumbbells x 10 reps/leg deadlifts, pistols x 8 reps vs. glute bridges).
B. Bryan (24kg kettlebell) – 4 rounds + 17 reps.
1 – 55lb kbs x 10
2 – same
3 – 155 lb x 8
4 – very difficult for me, lack of flexibility
B – 55lb kbs
5 rounds, + 20kb + 20 push-ups
Done at DHS
Feeling a little sore and tired today, so I did a lot of stretching, rolling, and mobility work. Then did a 10 min AMRAP:
15 med ball sit-ups (14)
10 pushups
5 toes to bar
6 rounds even.
Exactly what I needed today. 🙂
Took yesterday (wed) off. Did Tuesday’s A. 6 sets of PP 75, 85, 95, 100, 105, 110 – I am a bit embarrassed how heavy 100 felt, let alone 110. Oh well. Did some BMU drills off of box between sets. B. 24, 34, 20 – somehow got confused on the middle round about the time and did 5 min. Couldn’t understand why I got so many more. When I got to the PP on the last round and had done 7, remembered that it was 4 min NOT 5 and then had to hustle because I was resting a… Read more »
Luke
A. 8,10,10 w/ 20 kg kettlebells
135 for 8 each round
20 each round
B. 4+52*
*did 24 kb swings with 28kg (heaviest available.
5 Rope Climb cash-out
A1/A2. 3×10 with 53# kbs @ tempo
A3. 115/135/135 x 8 @ tempo
A4. Done
B. Scaled to 53# kb. 6+37. Back was tight after A and I wasn’t going to push it.
Swings were UB and hybrid
PU was 20/20/20/12-8/12-8/12-5
TTB all UB
Total beast mode on B
Thanks!
my back was so tight I didn’t think I’d be able to do the swings on B. But I focused on my breathing during B so that I was bracing properly and it went away. I was wondering if I wasn’t doing the SLDLs correctly…I think I’m going to do the posted version next time. Couldn’t ignore the forearm burn on B though! Great job today.
Same here with regards to the tight back – swings in B seemed to help.
Yea. I watched the video again during A to make sure that I was doing it right.
Dude. 6+37 wasn’t pushing it? You crazy.
Haha I meant push the weight. I absolutely stomped on the gas to get to 6+37. I tried to hold a 1:45 pace and ended up with just over a minute to get as many swings/ push upset as I could.
Beast
Yesterdays
A. Hang Clean + Clean
35#,55,65,75,85,95,100,105,110,115
***Focus on my shoulders being over the bar in the hang and not bending the elbows early
B. Every 90s for 15 min
5 hang clean @ 85#
12 cal Row (48s, 47s, 46s, 44s, 42s)
Not sure if it matters, but for some reason I did the row first. The rows felt really good, the cleans were really nice until the 5th round my back started to round and my torso was not so upright in the squat.
A. Posted SLDL 40 lbs. KB 10 each leg/ 225/245/255 – glute hip bridge/ snow angels done – those burned
B. only 50 lbs KB so 6 + 10 swings. Forearms felt this one.
Crazy glute bridge numbers and solid B time man, nice work!!
A. 10,10,10 @16 kg kb
10,10,10 @10kg kB
8,8,8 @50kg
20,20,20. @no weight
B. 3+15 @32kg kb
A. SLDL – 95, 115, 115
Glute Bridges 135, 145, 145
Done UB first time ever on these! Scap training is working. Oh my. My lower back was toast after the SLDLs…I should have watched the video linked and done them that way instead.
B. 6+40 with 24kg KB
C. Timed 400m – 1:27 – it’s crazy that’s how fast some of you average on your 400s in wods…I have so much envy–i mean respect–for all you cheetahs out there
You destroyed B dude, awesome!!! Great idea to run the 400m! I’ve been thinking about going to a track and doing intervals sometime soon… I actually have no idea where I stand in those. Would be great to do some sprints, it feels like I haven’t done those in ages
B. 6 + 12 KBs
Jamaica vacation wod.
“The chief” with a 80-90 lb sandbag
25 rounds + 9
I love The Chief! way to get it done on vacation…so did you use your suitcase or did you just happen to bring a 90lb sandbag on vacation?
I bought a brute force sandbag on GovX.com and filled it up with the sand from the beach.
awesome. I’ve toyed with the idea of sandbag training in the past but never actually done it. Thanks for serving our country too!
Squat cycle 7/13
Three sets at 150 lb
The last 5 reps got really challenging.
Metcon
6 min amrap
6 hang clean and jerk right arm 50 lb dumbbell
6 lateral burpees over dumbbell
6 hang clean and jerk left arm 50 lb dumbbell
6 lateral burpees over dumbbell
2+22
2 burpees shy of three rounds. I was pushing to get there.
Have a great day everyone!
I love single-arm movements. That’s a sweet metcon!
It was pretty fun. I kept moving and once I picked up the dumbbell I was committed to finishing all the reps.
Nice, that 50 probably go heavy quick.
Yeah it definitely did.
Sounds like a blast. Killed it dude, nice work
Thanks man. It was a good one.
A1/2. Posted Single-Leg Deadlifts 3011: 10 reps w/ 1.5p KB
… prefer this setup over free standing, more stable, easier to focus and improved isolation.
A3. Glute Bridges 20X1: 95×10, 115×8, 135×6
A4. Done
B. As Rx (Hybrid Swings and sub’d 10 – 30″ Box Jumps for TTB)
4 rounds + 41
… feel beat up, run over and left for dead – need some body work this weekend.
Good work today.
Totally agree with you on the PSLDL about the stability. Do you feel it really targets the glutes for you? I found it did partially but my back was on fire. How is that tailbone coming along? Nice work today
Interesting you mention that my low back was getting tight over the three rounds – wasn’t sure how the swings would go but they were actually helpful … still no real progress on the tailbone – armed with research and K* recommendations – just need to put in the time …
A. Posted single leg DL, 10 reps per leg @tempo with 2x24kg kb Glute bridges with bb 8 reps @tempo 145#-155-165 RSA done B. 5 rds + 49 with 24kg hybrid KBS. Tried hard to get 6 rounds but just didnt get that last rep in time KBS UB / T2B 6-4 from the start Push ups 12/8 then 10/5/5 for 3 rounds then a mess, lost a bit too much time there C. Kipping HSPU practice. Goal was 5 reps every 90s but ended up doing 5-5-4-4-3-3 D. False grip top of ring pull up hold: 3 sets 20s… Read more »
Solid day – nice work.
Nice work today, especially on the METCON
Great training day Joey!
A. Altered to the following: every 90s for 18min (6 sets each)
1 – Bench Press 10-8-6-4-2-1 reps, up to 265#
2 – Deadlift 10-8-6-4-2-1 reps, up to 365#
B. 6 rds Rx with a few seconds left, 7 rds is there. I didn’t have much of a motor this morning.
C. Windshield Wipers while holding 24kg kB – 1 tabata.
6 rds Rx your motor is pretty damn capable even when not at its best! Impressive score dude, nice work. Also, way to get in the BP, “B-cup” 😉
Haha my wife was headed off to her box and she mentioned they were doing BP, so it gave me the itch??♂️
You’re an animal.
When it says Kettlebell swings is it russian or american?
B.
4 rounds, doing american swings
Check out this blog post on the subject. I usually do hybrid.
https://www.crossfitinvictus.com/blog/great-kettlebell-swing-debate-3/
Thanks. This was good to reread.