A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1
B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds
A. Bryan – 135# x 8 reps all sets.
B. Bryan – SHSPUs: 0, 0, 0. SPUs: 8, 8, 7. T2B: 8, 8, 9.
A. Bench press 4×6-8 #225: 8,7,6,6
B. (6,17,10)(22,13,10)(10,10,5)
Switched to push ups round 2
A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1(6x115lbs)
B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups(Hand stand holds,30,30,25)
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups(5,5,5)
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar(6,6,5)
Rest 30 seconds
A.
8 @60
8 @65
7 @70
6 @70
B.
Rd1: 3, 7, 3
Rd2: 1, 3, 6
Rd3: 3, 6, 4
A. Bench
85-8/ 95-8/105-8/115-8
Neighbors came over to talk 45 min later cold and unmotivated
B. Started sat
1 DL
1SC
1FS
1pp
1pj
Did 4 rds then my knee got pissed so I stopped
Switched to a modifi bear complex
7DL
7PC
7 press
7 OHS
Knee still pissed guess I’m done for the night err
A: 135×8/150×7/160×6/170×5 no spot or I would have gone for 6 in the last set.
B: 15/8/5 strict pull-ups
9/5/3 T2B
4/2/1 SHSPU
Those BBJOs were brutal. I barely made it through the last 3 sets to get to the next movements.
Well done Ryan!
Gracias, Senor.
I’ve been contemplating doing these with DBs because of the spotter issue… maybe next time… way to still push out the 5 tho!
Not a bad idea. Then you can just dump them. Although it means a drop in weight and I am limited on DBs.
A. 165/175/185/185 (6). No spotter so lost my courage last set.
B. Rx
SHSPU 7/5/4
S PU 15/12/10
TTB 12/6/6
Well done, sir.
A) 95lbs 6/8/6/8
B) bbjo 20”
pike press 5/0/2
jumping pull ups 2/0/0
floor leg raises 0/6/10
Today was mentally garbage. There was skin slapping grossness and tears (like crying, not ripping because of bamf-ness) and swearing and modifying because of things I didn’t take care of until now. This shit is not for the weak.
Hang in there Randee. We’ve all been there! Better days ahead…days like this will lead to better days
But u still did it… don’t discount that
Way to push through. We all have weaknesses… days focusing on them suck but that’s when we get the most out of the work. Great job!
Did A off the decline bench, which my shoulders appreciated:
155×8, 165×8, 165×8, 165×8
B: man, I def underestimated this one… every part of me wanted to call this after 2 rds but glad i didn’t… all BBJO’s @ 24″
SHSPU – 11, 6, 6
Pull-ups – 14, 11, 12
TTB – 17, 12, 16
Those 30 seconds went by sooooooooo fast…
Were you barefoot for part A too? You killed it dude, big numbers all around. Awesome to see you posting again
Thx, u as well! Couldn’t go barefoot for A… globo barely tolerates me doing that as it is
Great job today. I agree 30 was fast and it seemed to get shorter and shorter as the rounds went on.
Yo, that it did!!
That was evil. Sunday I did Thursdays A. PSLD – 15# kbs 125 glute bridges Rsa ✅ B. Changed is to 10 HSPU 20 KBS 24kg 10 HSPU 10 TTB 4 rounds + 13 kbs Today At home because we’re having 80mph winds and I didn’t want to take my kids out into it. No bench at home so I layed on the floor with DB A. 20, 30, 35, 35 at tempo 20 V ups between sets. B. This was soooo much harder then I thought it would be. SHSPU – for real SHSPU!!!! – 4, 4, 4 Strict… Read more »
Felt like death during the transition to SHSPU’s haha – very nice work. We must’ve been on the same program cuz i had the same part C too
Congrats on the for real SHSPUs! That’s awesome!
Thank you! Happy to have something improving for a change!
A. Bench Press @ 20X1 x 6-8 reps
55# x8. 85×8, 105×6, 110×5
B. BBJO’s @ 20″ box (each set took between 38-42s)
Max Reps 90 degree standing press at 45# – 14/12/12
Max Reps Strict Pull Ups – 8/8/8 (all singles)
Max Reps T2B – 13/11/11 (had to go to strict for rounds 2&3)
Stict T2B, impressive!
A) 135×8,155×8,165×8,175×6
B) 1/2/1
2/5/6
9/3/3
A few were stopovers by the end. That was a killer.
C) double under training EMOM
New DU PR of 8 yay.
Great work Mason…keep working at those DU…they will come!
Nice! Jealous of your PR… u’re about 8 ahead of me
Just work on them. WodPrep has a bunch of really good drills to help.
Cool, will have to check that out, thx!
If you get any while barefoot, you’re doing better than I’m willing to even try ?
Same here. I am getting decent at SUs though.
Stopovers? Is that a mix between a step and a stomp? ?
It’s where you have to stop and catch your breath on the way over. You step up stop breathe cry a little then step down.
A. Shoulder Press up to 6x55kg/120#
B. As Rx SHSPU/SPU/T2B
10/18/18
7/12/14
5/10/10
And let’s not forget the 81 BBJO’s. This one hit me like a truck and I was flailing around in a pool of sweat. To my defense, it was very humid today and last weekend was a bit of a college flasback.
Good suckfest to start off the week 😉
You really put the pedal to the metal there friend, sweet numbers!
Man, those numbers only got stronger as u went
Still on vacation. Did “get a grip” from Saturday with 100lb sandbag.
50 reps of the complex plus 50 burpees
32:25
A.) 135x 8, 140 x 6, 140 x6, 140 x 6 all at tempo.
B.) modified to save the legs for a bike ride later….
2 Rounds
– Max reps HSPU in 90 seconds- 10 /6
-max reps strict pullups 90 seconds- 16/14
-max reps T2B 90 seconds- 25/ 23
HOLY HELL…you must have been flying through those BBJO’s!!
haha….I didn’t do them! Saved the legs for mtn biking
A. Bench as Rx
8 x 175, 185, 195 | 6 x 205
B. Three sets of 1 min rounds / 30s rest of:
Set 1, 4, 7: 12 – 24″ BJO + Max Strict HSPU: 9, 9, 6
Set 2, 5, 8: 12 – 24″ BJO + Max Strict PU: 8, 7, 6
Set 3, 6, 9: 12 – 24″ BJO + 2p American KBS: 11, 9. 10
… had about 20-25 seconds at each station.
Tailbone still bothering you?
Appears there’a no miraculous healing in the cards for this old guy …
A. All at 8 reps at tempo: 185, 195, 205, 215
Then 2 sets of 8 deload reps at 185 and 135
B. Rx.
Hspus – 10 – 7 – 5
Pull-up – 13 – 12 – 9
T2B – 6 – 4 – 6 swinging like an orangutan…but arms at full extension
C.
Tried 2-3 archer pull ups this morning after I was done and man they are tough. I’m gonna have to remember to incorporate them sometime it seems like it would be great for building strength. Nice work today man!
Thanks. You too…your T2B numbers are crazy. Archers are better suited for the rings, so use those when possible. I’m enjoying working those in.
Oh I never thought of doing them on the rings… sounds great. I’m assuming they will be a little easier for me that way but not sure. Do you use the false grip? I just found this from PMF https://www.youtube.com/watch?v=tRXC9zjmMRs
I haven’t used a false grip for this…but I can see that being effective. Here’s a little more info on that – again just as an accessory movement to keep things fun and interesting: https://youtu.be/QQCh9Pxh-vc?t=24s
Great work Nathan…I was swinging like an orangutan also…I had to do strict T2B 2nd &3rd round.
Squat cycle
Rep scheme changed as % go up.
Four sets 4 fs 8 bs at 175
That seemed a lot easier than the first two weeks. I’m excited to see my progress at the end of the cycle.
Metcon
4 min amrap 1-2-3-4-3-2-1
C2B. 19 reps. I kept failing the 3rd c2b on my second time through.
Immediately followed by 4 min amrap 1-2-3-4-3-2-1 95 lb snatch
If you miss a rep, you start the set over.
22 reps
Nice! Even easier watching YOU do it than back when i was doing it
Hotel WOD
-1mile run 8min
A. OT3M max UB reps DB bench press 50# DBs
-20/19/17/18
B. Subbed burpees over bench, seated DB press (35# DBs) for HSPU, DB rows (50# DBs) for pull-ups, and V-ups for T2B. Done but didn’t track reps.
-1mile run 7:55
Awesome. Love that you killed this one in a hotel. Nice.
Way to get it done man, nice work! You enjoy the runs?
A. sets of 6 reps, worked up to 165lbs
B. Each round the BBJO took anywhere from :35-:45s
HSPU (11/11/10)
Pull up (10/10/10)
TTB (14/12/13)