Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side
Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Then…
Take 8-10 minutes to build to the weight you will use for your first set in Part A.
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 2 reps @ 32X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. All sets should be heavier than those performed on June 4, 2019.
B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Chest-to-Bar Pull-Ups
A. Front squat 220lbs
B. 15 min
A. 85, 105, 115, 125, 135, 145, 150, 155 ( 2nd rep was a doozy.)
B. Did Nancy because I didn’t get to when we did it and wanted too test it again.
14:18 – this may be considered a PR since my faster time was done on a treadmill and I ran outside in sunny hot sunny weather up a steep hill the last 75 meters.
All in all it was ok. All OVHS were UB. Just need to run a lot faster.
Good work Janelle! Congrats on your PR!
Hi,
A: 80(2)/85(2)/90(2)/95(2)/100(2)/105(1)/102.5(1)/101(2) kg
B: 12:57 wb 15/15 and c2b singles
Bye…
A. FS at tempo
185, 205, 215, 225, 225, 225, 235, 235×1
B. 9:38 Rx
Wb: 30, 15/15, 20/10
C2b doubles or singles
This was a good, sweaty grind for me today!
A. Done as backsquat- up to 2×285 @32×1
B. Rx 7:25, went to singles on last 10 C2B. Went UB on WB and couldn’t find a rhythm on C2B, lots of heavy breathing
C. Bi’s and tri’s
Yesterday: A) OT1.5M x 5: 1 hang clean pull + 1 hang high clean pull + 2 hang power cleans. In kgs: 55, 60, 65, 65, 65 B1) AMRAP 4′: 27 hang power clean 95lbs + 27 lateral burpees over row + 27 cal row. Completed 4 cals 4′ rest B2) AMRAP 4′: 21 hang power clean 115lbs + 21 lateral burpees over row + 21 cal row. Completed 18 cals 4′ rest B3) AMRAP 4′: 15 hang power clean 135lbs + 15 lateral burpees over row + 15 cal row. Completed 1R + 11 C) For practice: 10 set… Read more »
Good to have you back posting Jorge!
6/24 WOD
Push Press
6 reps 11×2 @ 85-90-95-100
4 reps 11×2 @ 105
12:00 AMRAP
40 DU
20 DB Alt Snatch (35# 1st R, 25#KB after that)
80′ SA OH DB Walking Lunge (35# 1st R, 25#KB after that)
Just 20′ short of completing 3 full rounds
A. 185, 195, 205, 215, 225, 235, 245, 245 x2 at tempo. One extra rep at 255 tempo.
B. Done RX in 5:49.
Wb. Unbroken, 20-10, 15-15
C2B 5-5-5, 5-4-3-3, 5-10
Crushed it today!
Amazing day Martin!
A. 115 x 2; 125 x 2; 135 x 2; 145 x 2; 155 x 2; 160 x 2; 165 x 2; 170 x 2 (felt good, wahoo)!
B. 6:05
Round 1 – UB
Round 2 – UB WB; 8; 4; 3 C2B
Round 3 – 18/12 WB; and then who knows, I was just hanging on for dear life lol!
Super fast B! Way to go!
Yesterday’s
A. Power clean to #265
B. 4x4min rounds
500m row
5 power cleans #225
(60-45sec rest a round)
Strong!
A. Front Squats 32X1 (OT2M)
2 w/ 165, 185, 200, 215, 230, 240, 240 ,240
B. Fitness Version:
3 RFT of: 25 – 20# WB | 10 – Strict Pull-ups
4:46 UB WB, 5-3-2 Pull-ups
A) Doubles 115/135/150/160/170/180/180/180
B) 9:08
A. Pausing single overhead squat 40 45 50 55 60 60 60% 1 sec pause at Quarter way down, halfway, bottom, halfway up B. Pausing 3 position snatch based off 65kg On the 2 mins x5 1 high hang squat snatch 1 hang squat snatch 1 low hang squat snatch 60 65 70 70 70% – Pause for 2 secs in bottom of rep. Snatch feeling good recently, I’ve made some changes to grip width (made narrower) and footwork cues and they seem to be paying off. C. Nancy. 5rft, 400m run, 15 overhead squats at 95lbs. Previous time in… Read more »
Good morning everybody…
A. 155/185/195/195/195/195/195/195. last time was 135 and dealing with a back issue.
B. 8:57 Rx; round times were:
2:37
2:55
3:25
All WB UB, pullups were split into whatever I could manage at the time.
Good push to go UB on the wall balls. Heavy front squats at that tempo too
A.Tempo Front Squats x3
80/90/95/100/105/105/110/110kg
Mechanics and low back stability where there at the tempo, challenging!
B. 3 RFT
30 WB UB/20.10/15.15
10 strict pull ups 7.3/5.5/5.3.2
7:50
A.
Tempo front squat doubles
122.5kg, 125, 127.5, 130, 132.5, 135, 135, 135kg
These were very hard but good.
B.
Subbed due to knee pain when doing wallballs.
Modified it to..
3 rounds for time
30cal assault bike
Kipping pullups
8mins flat.
Biked at 420/400/380 watts average pace
Pullups started with a set of 5 each round, then quick triples/doubles
Breathy!
Strong front squat at the tempo! Nice!
Very unpleasant sub! Nice work
Says doubles first. And then build to a heavy triplet… did doubles ? Nice workout though
Are we doing doubles or triples for part A? I am guessing doubles since it should be heavier than 6/4
I did triples as it was triplets last time in comparison with havier load. Just squeeze out one more rep 😉