Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%
B.
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean (155/105 lbs)
2 Front Squats (155/105 lbs)
4 Front-Racked Reverse Lunges (155/105 lbs)
8 Chest-to-Bar Pull-Ups
A. 195, 225,255,270,295,275,255,240
B. With my Partner, I did 6 full rounds, he was doing C2B when time expired. 135lbs.
Α. 90kg 105kg 120kg 125kg 132.5kg 125kg 120kg 110kg
B. I was finishing the round in about 45 seconds so I did it every second minute. 6 sets total
Great job!
Thank you miss Michele
A. 250, 285, 335, 355, 385PR, 355, 325, 305 Absolutely can’t wait to retest my 1RM on FS.
B. RX 17 Total rounds, 9 for me 8 for partner.
PR’s on the horizon!
A. 175X3, 195X3, 225X2, 240X2, 255X1, 240X2, 225X4, 205X6
B. RX alone, 7 reds +2FS
Thanks for the C2B PU work!!
Woo hoo! You’re welcome!
A: Based off 210#
140/160/185/195/205/195/185/175
B: 6 rounds (1:1 work to rest ratio)
135# 1 PC/2 FS/ 4 FRRL
C2B Pullups
Great job, Vic!
A. 175/205/530/245/255/245/230/215
255 felt almost easy, looking forward to the next time a 1RM comes up.
B. Right shoulder has been hurting since 15.2 so I subbed with 4 sets of 800m runs with 1 min rest.
2:58/3:05/3:09/3:14
Awesome news! Hoping for a PR soon then. Your Part B sounds terrible! 800’s are tough!
A. FS (off 255) to 1×245 then 2×230, 4×215, 6×205
B. Solo 1:1 work/rest, sub strict ring PU for C2B
6 rds (rd times in s = 50-52-57-66-75-67)
Balance stinks on lunges. Probably ought to practice bailing safely at the bottom, I could imagine that getting ugly.
I had to bail on one and it was ugly.
I can see that turning pretty ugly……Have you tried including front rack walking lunges into your programming? I do them every Wednesday 5×5 @ 165, with a good 3 min rest between sets, I believe it really helped me on today’s wod, one of the few strength exercises that really make me scream my lungs out every set
Might be something to consider doing as a subset workout of with the Part A’s that we do.
Definitely work them into Part A and do a nice, slow tempo like 2011. Be sure you have your feet at closer to shoulder width when you step back for a more stable base. And check out your anterior hip mobility as a possible culprit.
165/190/215/230/240230/215/205, need to reattack my FS max, reps felt too easy which was not the case Monday when I failed my 95% back squat
B. No partner 1:1 ratio 10 full rds RX, about 30 -35 seconds firs few rds, then 40 plus, eventually about 50 sec rds, worst part for me was the reverse lunges
Quick recovery protein/amino shake followed by:
5×5 barbell row 50 strict pullups (7sets) dumbell rows shrugs
Odette did yoga Thursday
Super fast rounds!
First time posting from Gainesville, FL.
A. Off 285. 185-215-240-255-270-255-240-225. No misses
B. Changed CTB to burpees because my hands are still ripped from 15.2. Did this with a partner and got 7 full rounds plus 14 reps. All unbroken. Fun WOD!
Welcome to the community Jon!
Thanks! Glad to be here
Welcome, Jon! Great job today! Good call with the burpee substitution. 🙂
A: done based off 135#.
B: 12 rds + 5 @ 95# with my partner Christine 🙂
Woo hoo!
Active rest for me. Did 10-9-8-1-8-9-10 ladder of situps/100m run at conversational pace and some stretching.
Did the same workout with Greg
Do you guys have a stretching focus or just general? Have you identified any problem areas?
I go through my normal stretching routine each day. Nothing focused unless feeling extra sore. Been feeling good lately.
Great! Corrective work is also good to mix in on active recovery days. Think scaps and glutes!
A. Back squat. Single at 335#.
I have a frustrated but increasingly cooperative upper back thing that interferes with my front rack. Should be able to load up the front squat again soon.
B. RX 5ish rounds each.
What’s up with the back?
under my left scap. radiates up into my neck from time to time. fairly manageable.
A. %, 135#, 150#, 170#, 180#, 190#, 180#, 170#, 160#
Chased every set with 10 pushups
B. 3 Full rounds at 135# + 1PC, 1FS, 4 FRRL
Did it solo so rested after every round the same amount of time it took me to complete it.
Awesome, Justin!
A. 140/160/185/195/205/195/185/170
B. Solo – 6+3
Used 155 but a red band for c2b.
Nice work, Anthony!
I don’t have a partner. Should I do it 12 minutes amrap???
I’m doing this solo too and my assumption is to do a round then rest for the same amount of time it took you to complete it. Then repeat that cycle for 12 minutes.
Exactly what Justin said! 🙂