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Workout of the Day

A.
Four sets of:
Single Arm Press x 8-10 reps each arm
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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kechagiasl
kechagiasl
March 3, 2015 3:36 am

A. done with 20kg kettlebell
B. 3 rounds exactly
C. min1. 4 reps
min2. done with 12kg kettlebell

Todd E.
Todd E.
March 2, 2015 8:55 pm

A. 70lbX10, 70X10, 70X8, 70X8
B. Due to a sinus infection had to skip the burpees, couldn’t breath well. Did 4 rounds of presses and lunges with 30 second breaks.
C. Bunch of sets of 1-2. And 45lb kb.

Andy M.
Andy M.
March 2, 2015 8:27 pm

Run day. Ran a very hilly loop in 8:16, rest 4, then reverse route in 8:30.

Then E2MOM for 10 rds, 10…1 burpees + short hill sprint.

Trine Petersen
Trine Petersen
March 2, 2015 8:22 pm

A: 25# dumbells 10, 10, 9, 8.
B: 4 + 10 rxยดd.
C: 4 reps and 26# kb carry.

Chad Pool
Chad Pool
March 2, 2015 7:39 pm

A) 55# DB at 8 reps each set
B) Rx 4 + 10 push press

Tracy
Tracy
March 2, 2015 7:07 pm

Only had a bit of time to be in the gym today, so did B only.
Rxd 3 rounds plus 3 burpees (113 reps)
I did goof a bit and didn’t read directions (I am as bad as one of my students!) and I did forward overhead lunges instead of reverse. Had to really focus on not overextending my back during those. Nice Monday wod ๐Ÿ™‚

Aaron Lesher
Aaron Lesher
March 2, 2015 6:52 pm

A. 12kg x 10, 16kg x 10 x 3
B. 3 + 2 rx’d … ughhhh my engine was utter garbage tonight; did not help that it was a swamp inside the gym
C. 3 pull ups and 12 kg carries

Chris Stanford
Chris Stanford
March 2, 2015 5:30 pm

A. 10×30, 10×40, 10×40, 10×40
B. 4 rounds + 10; scaled the lunges to the point that I ended up just using 10 pound dumbells. Hindsight I should have just used a plate as I feel I could have handled more weight and been more stable.
C. 3 reps and 35# kb

Matheus Santos
Matheus Santos
March 2, 2015 3:45 pm

A. 24kg kb 6 reps each arm
B. 3 +24
C. 4 reps and 35# kb

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Admin
Michele Vieux
March 2, 2015 4:43 pm
Reply to  Matheus Santos

There you are, Matheus! How have you been?

Matheus Santos
Matheus Santos
March 2, 2015 7:52 pm
Reply to  Michele Vieux

Great! thanks. I rested for a week to let my IT band recover for the open. “Easing” back into it!

Nick
Nick
March 2, 2015 1:42 pm

A. DB 50#X10, 55X10, 55X10, 60X8
B. 4 rds + 19 reps–brutal, burpees were the worst!
C.4,4,4 and 35#kbs

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Admin
Michele Vieux
March 2, 2015 4:43 pm
Reply to  Nick

Great job and happy Monday!

Tuna Tunali
Tuna Tunali
March 2, 2015 1:36 pm

A. 35# KB, 10, 10, 10, 10

B. Scaled the overhead lunges to 65#. Push Press 95# as RX’d.
73 total reps

C. Done with 35# KB

Also practiced;
Kipping Pull-Up swivel work
Ring Dips 15×1
Hand Stand Push Up (handstand hold through the wall)

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Michele Vieux
March 2, 2015 4:42 pm
Reply to  Tuna Tunali

Awesome, Tuna!

Mike
Mike
March 2, 2015 11:54 am

A: 50#, 4×10
B: Rx’d with 2+24.
C: 36# KB and slow 4 second count with strict lean away pull-ups

Wobbly on the lunges – first time doing this movement. Shoulders still smoked from Friday-Saturday. I’m loving working with barbells for a change (from sandbags), but there’s a bit of a learning curve. I’m more cautious with overhead lifts since the stakes are higher…

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Admin
Michele Vieux
March 2, 2015 4:42 pm
Reply to  Mike

How’s the back?

Mike
Mike
March 2, 2015 7:33 pm
Reply to  Michele Vieux

Much better. Still working the mobility. I have another PT appointment in the morning and I’ll know more then. I had no pain today, but I did have a little bit of stiffness (not pain) getting down and up from the Burpee’s, which slowed me down a little

Brian Sink
Brian Sink
March 2, 2015 11:52 am

A. 35×10/35×10/44×8/53×8. Used kettle bell for this
B. 3+23. 65lb for OHRL. THe rest was Rx. Great workout to start the week!!!
C. Completed

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Admin
Michele Vieux
March 2, 2015 4:42 pm
Reply to  Brian Sink

Nice work!

Josh
Josh
March 2, 2015 11:46 am

A. 45#/50#/50#/50# – 10 reps on every set.
B. 4+8 Rx – First time ever doing Reverse Lunges, felt really awkward.
C. Used 40# KB

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Admin
Michele Vieux
March 2, 2015 4:42 pm
Reply to  Josh

Great job, Josh!

Brian
Brian
March 2, 2015 10:27 am

A. 55lb dumbbell 10/10/8/8
B. 4+22 Rx. Burpees and I do not get along! This was a good workout.
C. Completed – moved up to 35lb Kettlebell

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Admin
Michele Vieux
March 2, 2015 4:41 pm
Reply to  Brian

Yay, burpees!

Derek McNealy
Derek McNealy
March 2, 2015 8:33 am

A. 50

B. 4+12
C. Complete

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Admin
Michele Vieux
March 2, 2015 4:41 pm
Reply to  Derek McNealy

Great job, Derek!

Jeremy R
Jeremy R
March 2, 2015 7:36 am

A. 55#
B. 4+12 wow, those reverse overhead lunge were hard to stabilize and hold!!!
C. Complete. Decent 4 seconds down, actually had to drop the #53 KB a couple times on the carry…

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Admin
Michele Vieux
March 2, 2015 4:41 pm
Reply to  Jeremy R

Ouch for sure!

Greg
Greg
March 2, 2015 4:49 am

A. 44×10/53×10/53×10/53×10 – used kettle bells for this – I will use dumbbells next time. The kb’s were tough on the hands!
B. 4+1 Rx – this was an evil workout for a Monday!!
C. Completed.

Brian
Brian
March 2, 2015 10:27 am
Reply to  Greg

You couldn’t walk out and get a dumbbell? ๐Ÿ™‚

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Admin
Michele Vieux
March 2, 2015 4:41 pm
Reply to  Brian

Yeah?! ๐Ÿ™‚

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Admin
Michele Vieux
March 2, 2015 4:41 pm
Reply to  Greg

Great, Greg!

Justin
Justin
March 2, 2015 4:24 am

A. 35# DBs, 10, 9, 9, 9

B. Scaled the overhead lunges to 65#. Everything else as RX’d.
3 full rounds, 90 total reps

C.
Done

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Admin
Michele Vieux
March 2, 2015 4:40 pm
Reply to  Justin

Nice job, Justin.

Justin
Justin
March 2, 2015 3:40 am

Is the single arm press using dumbells?

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Admin
Michele Vieux
March 2, 2015 4:40 pm
Reply to  Justin

Dumbbells or kettlebells!