A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

  • Michele Vieux

    WARM-UP:

    A Simple Warm-Up For Your Next Squat Session
    http://www.crossfitinvictus.com/blog/simple-warm-next-squat-session/

    Try Some Squat Therapy To Improve Position & Focus
    http://www.crossfitinvictus.com/blog/try-squat-therapy-improve-position-focus/

    Finish your warm-up with a set or two of Back Squats x 5-10 reps, building to the weight you will use for Set 1 of Part A.

    PART A.

    You finally get to test your Back Squat today! If you’re feeling strong, go for a PR on the final set! Don’t know your 1RM? Here’s an article that can help you decide what goal to set for today:

    What’s My 1-Rep Max?
    https://www.crossfitinvictus.com/blog/whats-my-1-rep-max/

    If you didn’t do the pull-ups yesterday then today would be a good day to superset those into the strength portion. If you do this, only add them into the first 3-4 sets. Otherwise, spend your rest time working on thoracic mobility for those toes-to-bar in Part B.

    PART B.

    Who can get 6 rounds today?! Besides pushing hard in your wheelhouse areas of this workout, use this time to practice cycling wall balls – 18.5 will likely include them, or thrusters.

    Tips for your wall balls…

    Use the “arm flush”
    https://youtu.be/Wf12Rk0U5ls

    Or the “arm drop”
    https://youtu.be/3_e7Ejn0mSc

    Test Your Mental Fortitude With Wall Balls
    https://www.crossfitinvictus.com/blog/test-your-mental-fortitude-with-wall-ball/

    You could even sub thrusters for wall balls if you have a strong feeling that they will be the chosen ones. If you do that, choose a medium weight for you.

    Whether you choose wall balls or thrusters, practice finding a breathing rhythm. You should breathe in as you squat and out on the way up. The “reset” on the thruster is overhead (not the shoulders) for faster cycling.

    Thrusters = Your Best Friend
    https://www.crossfitinvictus.com/blog/thrusters-best-friend-2/

    What are your predictions for 18.5?

    P.S. Stay tuned for announcements next week on how you can win your very own Assault Bike!!

    • Candy Olkey

      I was thinking they would put AB at the end of 18.5….such that it would be difficult to even get to that point for the average athlete. I realize lots of people and crossfit gyms do not have an AB (me included), but it seems that this has been the year for “FIRSTS”!
      On a brighter note…I want to win the AB!!!!

      • Michele Vieux

        I hope you do win the AB!

    • jorge gonzalez

      My predicition is that 18.5 is a repeat, either 17.5 (people think DUs were discarded after 18.3 but castro is evil like that) or 13.5 with all those C2B and thrusters.

      • Joey Maltais

        13.5 or a new one including thrusters and c2b fo sho!

      • Michele Vieux

        Or maybe triple-unders…

  • James Dalton

    Morning all, work travel means short, home-based sessions for me for the rest of the week.

    Not for time
    3 rounds of;
    30 secs handstand hold
    30 secs side plank left
    30 secs side plank right
    8 powell raises each side

    Tabata air squats with 45lbs vest 8 8 9 9 9 9 9 9

    Good luck on your back squats everyone!

    • Ryan Bliss

      Gotta love that work travel. Way to still make it happen.

    • Michele Vieux

      I just emailed you a few home-based workout ideas.

      • James Dalton

        Thank you Michele, very kind!

    • Joey Maltais

      Way to get it done sir!

  • Sims

    Morning, after a week rest I started today with upper body work from yesterday.
    Low back still angry. Load up over the next weeks and stay reasonable. Focusing on IT!

    A. (Fitness) 4 Sets
    1. DB Benchpress
    2. Flies
    3. L Sit tucked to extension

    B. Emom 14
    1. Max reps Strict pull ups 6-8
    2. Max reps Strict ring dips 9-12
    3. 20 Airsquats

    C. Plank Tabata

    • Michele Vieux

      Did the flies and L-Sit tuck to extension bother your back at all?

      • Sims

        I felt it at both a bit. Especially at the flies It wasn’t that stable. But it’s getting better every day.

        • Michele Vieux

          Glad to hear it’s getting better. Until it’s 100% you can always sub similar movements that don’t require hinging or too much flexion/extension. For example, today could have been Bat Wings (face down on your bench) instead of flies or even “W’s” and instead of the L-Sit tuck to extension, do some Paloff Press or Paloff holds. Shoot me an email if you need more ideas! [email protected]

          • Sims

            Thank you Michele!

  • Michal

    A. Failed on 95%+. Probably because yesterday 18point4 re-do, and lack of recovery… and Everything else. 😛

    B. 4 + 47. IMO it is for 6 rounds.

  • Joey Maltais

    A. Off 240#, up to 1×240 then failed 245. Just glad I was able to hit my PR today as my midline is sore from GHD sit ups on sunday. Will get it next time
    B. AMRAP 12 min
    40 DU
    10 thrusters 115# (thx Michele)
    10 box jumps (did T2B sunday)
    4 rounds + 8 thrusters
    Heavy thrusters for me. Round 1 UB then 6-4 up until final set 5-3. Rests were a little too long on these (around 25-30s) gotta make sure I cut it shorter. Will 18.5 have 95# or 115# thrusters? Or dumbbells?
    Have a great day!

    • Candy Olkey

      You definitely will get that 245# BS next time! Great work today and thanx for the mods!!

      • Joey Maltais

        Thanks! You will rock this B whatever mods you use

    • Ryan Bliss

      I bet the legs were smoked after B. Good work.

      • Joey Maltais

        Yep! Thanks! Should’ve pushed harder though, 5 rds+ was definitely there for me

    • thelonghorn

      Heavy thrusters look awful

    • Teddy

      That is a killer AMRAP dood.

    • Michele Vieux

      Yay for thrusters!!

    • Chris Pugliese

      Nice job on both, especially B. Those thrusters at that weight aren’t easy.

  • Chris Pugliese

    Good morning, everyone…

    A. off 335# max: 235/5, 255/5, 270/3, 285/2, 305/2, 320/1, 330/1 (stopped here as fatigue set in). surprised myself on this after doing all those deadlifts yesterday.
    B. 5 + 26 doubles (376 reps) RX; Didn’t realize how much the T2B would affect my core on the WB’s. This one crept up on me in round 3. Legs started to go on WB. Goal was 6 rounds, but couldn’t hang on. Somebody will get 6 and maybe into the 7th.

    • Candy Olkey

      Nice work on those BS…would definitely be challenging after DL’s!

      • Chris Pugliese

        Thanks, candy. I should have gone with 335# looking back on it, but hitting ~98.5% of 1rm was a good ending today.

    • Joey Maltais

      Awesome work! Killed it

      • Chris Pugliese

        Thanks Joey

    • Michele Vieux

      Sneaky with the T2B, right? Great job!

      • Chris Pugliese

        Thanks. In round 2, I was thinking “what happened to my core?”

  • thelonghorn

    Off script again as I did last week’s squats on Sat.

    A. OT3M 20 walking lunges w/ 55# DBs

    B. 10min Emom 95# Thrusters
    Sets 1-3, 5 reps
    Sets 4-5, 6 reps
    Sets 6-7, 7 reps
    Set 8, 8 reps
    Set 9, 9 reps
    Set 10, 10 reps

    C. Assault Bike Tabata: 60cals

    D. Crossover symmetry work

    • Joey Maltais

      Love your A&B! Nice work today

    • Ryan Bliss

      Can’t remember if I said this before or not but thanks for the pic of the shelves. Probably getting 1 and maybe 2. Until I saw it up close I didn’t realize it was that standard shelving I have seen all over. Just never occurred to me to use something like that. Since it comes in several levels of weight capacity it should work well.

      • thelonghorn

        For sure, and if the shelf sags a bit(from say a Kb or something), just lay a thin piece of plywood across it to more evenly distribute the load. 👍🏻

    • jorge gonzalez

      That B looks like the right mix of interesting and awful. Are you on team “thrusters for sure in 18.5”?

      • thelonghorn

        I don’t know what to expect anymore, I just know I haven’t done thrusters in a while and wanted to be comfortable with them.

    • Teddy

      I’ve come to the decision that you and Chris are nuts. Not like Planter’s nuts, those delicious peanuts we find in grocery stores, but like, nuts. You and him both did thrusters for fun!

    • Dustin C.

      Nice work all looks tough!

    • Michele Vieux

      How did that 60 calories go?

      • thelonghorn

        Ugh, 60 was the goal I set, I came out hot on the first 2- 20s intervals, which made things interesting in the middle intervals… I’ve found that deliberate long deep breaths in and out allow me to get the most work done. By the end of the 8th interval I was toast

        • Michele Vieux

          Tabata AB is no joke. I sometimes do Reverse Tabata which isn’t any easier for some reason. 🙂

    • Chris Pugliese

      That workout looks like it sucks!

  • Wavy_Dave

    A. Working off 300#:

    5×210, 5×235, 3×250, 2×265, 2×280, 1×285, 1×285, 1×290

    B. Substituted 80 single-unders: 4 rounds + 2 TTB.

    • Michele Vieux

      Awesome job today! How can I help you with the double-unders?

      • Wavy_Dave

        Haha thank you! Honestly I just need to work on them. I get frustrated spending time practicing when I feel like I could be conditioning at a higher intensity or lifting. I also don’t have a speed rope where I am right now 🙈

        • Michele Vieux

          Why don’t you work them into your warm-up a couple days a week and use a modification when they come up in the workout until you can keep up the intensity with them? Assault Bike, burpees, box jumps, tuck jumps…Let me know if you need more ideas…

  • jorge gonzalez

    Because 18.4 didn’t tax the shoulders enough

    A) OT3M x 5: bench press and push ups, in kgs:
    12 x 60 – 8
    10 x 70 – 8
    5 x 80 – 6
    4 x 80 – 6
    3 x 85 – 6
    Rx called for 8 push ups, didn’t have them in me today to push them out after the third set.

    B) OT2M x 5: 5 strict parallel dips. Happy to have these in the toolbox now.

    C) 4′ AMRAP Hand Release Push Ups, I got the 60 ugliest push ups ever recorded in the history of mankind.

    Now, doing everything that requires my arms feels funny, it’s going to be an interesting day.

  • Jared Smith

    A: 225, 235, 255, 265, 285, 295, 305, 315

    Dropped my 1rm from 345 to 315 to fix some form issues

    B: 3 rounds + 27 DUs

    My DUs are ugly as sin but slowly getting prettier.

    C: 4 sets of 15 yards sled pushes/sled rope pulls

    • Michele Vieux

      How can I help with the dubs? Love Part C, btw!

  • Mike W.

    A: 300#! PR town! Previous best was 275×2. This has been a long time coming. Really proud of my effort today.

    B: 3+44 reps, subbed 30 sec DU attempts. Holy moly, I need to practice DUs more. The pairing of DUs and WBs was sinister. 🙂

    • Chris M.

      Three-hundo! – great work – huge milestone.

      • Wes in Denver

        300 range is the bomb!

    • jorge gonzalez

      great PR mike!

    • Teddy

      Yes sir!!!

    • Joey Maltais

      Great PR! Awesome work

    • Michele Vieux

      Awesome job on the 3-hundo club! And no surgery woes!!

    • Mike W.

      Thanks, everyone!!!

    • Chris Pugliese

      Congrats Mike! That’s a huge PR.

    • Janelle Hudgin Winston

      So cool! Congratulations!

  • Chris M.

    Off script this morning …
    A. 1RM Pause Front Squat (OT2M)
    185, 205, 225, 245, 265, 275, 285, 295 (f)
    B. Every 4 minutes for 16 minutes (4 sets of)
    12 – 95# Thrusters / 15 Cal Row / 200m Run
    2:08, 2:04, 2:01, 2:00

    • Teddy

      My off script is usually not thrusters… ☠️

      • Michele Vieux

        Unless you want to prepare for 18.5…or you’re sadistic…or Chris M.

        • Teddy

          Coach are you saying there are thrusters in 18.5???

    • Dustin C.

      Nice front squat with a pause…savage!

    • Chris Pugliese

      That’s some good work.

  • Wes in Denver

    Thanks Michele for the squat warmup. I think it helped getting them fired.

    A) 330# which is a garage PR (based today off 330)

    B) 5 + 60 Almost had six rounds, T2B slowed me down
    – WBS 20, 20, 20, 15/5, 15/5, 20

    For anyone or Michele, I have no variety in my daily warmup. What is everyone else doing for their garage gym warmups? Following a program or just warming up how ever you feel like? I really enjoy the warmups at the box I go to when I drop in, but it’s already programmed for us. I just don’t put enough thought or variety into coming up with a proper warmup for the days’ WOD. Thanks in advance!

    • Michele Vieux

      I can definitely continue to post ideas in my comments and will try to add a little more variety. Besides focusing on ROM and activation for the parts you are using, you can always throw some Oly or gymnastics skill work in to finish it off.

      What is everyone else doing for their warm-up ideas?

      • James Dalton

        I go for common mobility areas I know I need help with (e.g. ankles, scaps), then specific mobility for A and B. Then Burpees of course. If it’s conditioning only I’ll then move through the movements at race pace for a small portion to get a feel for pacing.

    • Joey Maltais

      I usually start off with a 500m row, 2 min of AB at a moderate pace (approx 0.7mi) or some DU just to get my heart pumping a little. Then I move on to warm up whatever movement we are working on (using light weights and stretching). I should probably warm up a little longer and incorporate some other stuff but that’s my “usual”.

    • thelonghorn

      I always jump on the AB and do a Tabata, 40 cals in 4 mins to warm up the joints. I always do a lot of hip and shoulder opening movements/stretches because those are my tight areas. Throw in some banded scarecrow, and scalp/shoulder stuff with bands, etc. Then on to movement specific warmup stuff per the day’s part A. My warmup is at least 15mins and of course I consume cold-brew throughout

      • Chris Pugliese

        15 minutes for me too. Can’t do anything without the body being able to move.

    • Chris M.

      I typically wake up, drive to the gym, change and sneak attack my system with ‘A’ before my brain wonders “what about a warm up?”

      • thelonghorn

        Ha, so this is the secret to success!

      • Janelle Hudgin Winston

        LOL! My approach is very similar. 🙂

    • jorge gonzalez

      I tend to do the box’s class warmup before going my merry way and doing whatever I tackle, they are usually varied enough for me to get the grease moving; what I always try to do is shoulder mobility before doing anything else; like PVC rotations, light strict pressing and some scap pull work

    • Michael Fontana, 40, 183

      Dude smoked B today, well done.

      • Wes in Denver

        Ha! Thanks. Michele said go for six, so I tried. First round was like 1:30, then slowly trailed off from there. My shoulders were pretty tired; I think from doing lots of scap work the last week (something they aren’t used to).

    • Chris Pugliese

      Congrats on both. You crushed it!

    • Abby

      I too have a home gym and I have just recently started to up my warm up game. I have been getting on the AB for 5 minutes, I use my slingshot to do good mornings and squats then some shoulder warm ups with 5 pound weights, maybe some ankle stretching if needed then I warm up the oly/barbell movement for the day. Mine should be longer too so I’d love to hear ideas and I also love Michele’s warm up/activation advice! It’s been so helpful!

    • Rob Schneider

      I hear you on that brother. I just hop into the workout. If strength is first I might take more sets at lighter weights to warm up before the first set. If its a retcon and involves shoulders like c2b or muscle ups, I’ll do some pass-throughs and maybe some band work.

      • Wes in Denver

        Sounds like we’ve uncovered the ugly part of working out at home… the warmup! Haha.

    • Eric S

      I actually have this same problem.

      Jared Enderton posted a general weightlifting warmup on instagram awhile back that I follow very, very loosely. But ya, I have zero variety in my warmup. I would love some suggestions.

    • Joey Maltais

      I forgot to mention, whenever there is cleans I use this warm up:
      http://www.crossfitinvictus.com/blog/a-how-to-on-warming-up-for-the-clean/
      And for snatches
      http://www.crossfitinvictus.com/blog/a-how-to-on-warming-up-for-snatching/
      For snatches I use 15#-45-65 instead of 45-95# though. Love those warm ups they always get me good to go

  • Teddy

    Yesterday’s:

    A. Bench Press x 5 reps: 135/145/155/165/175

    B. 3 Rounds for Time
    — 500 Meter Row (Goal: under 2’00” each round ✅)
    — 20 C2B Pull-ups (Goal: unbrokenness ✅)

    Rx: 2’51” / 3’08” / 3’16”

    Will do today’s workout later tonight. I have a sad feeling thrusters will be 18.5. If it is, I quit crossfit.

    • Dustin C.

      Quit for that day….haha nice job teddy!

    • Ryan Bliss

      Way to go UB on B!

    • jorge gonzalez

      if you quit crossfit, will you pick up zumba? 🤔🤔🤔🤔

      That B is impressive hermano

    • Joey Maltais

      Killed B – well done muchacho

    • thelonghorn

      Bro, I fully believe you’re knee will break the thruster this time! Btw, nuts is 60 C2B unbroken for funsies

    • Chris Pugliese

      That’s some really good work, Teddy.

    • Janelle Hudgin Winston

      I aspire to be like you on CTB! I feel this will be my main focus for the next three months.
      Thrusters. I know! Blah. I’ve set myself that is will be bad but it’s the LAST one! Yippeeeee!
      I am glad I signed up and made myself do this because it’s shaken me out of my comfort zone.

      • Teddy

        It’s still hard for me to get over that mental hurdle ever since I tore my knee doing thrusters.

        I should have signed up, but looking back maybe it was a wise choice because I’ve been feeling pretty beat up for these workouts. Both my quads seized up as soon as I got home tonight because of all those WBs!

        You’re doing a great job though sister—you and Candy consistently keep us fellas on our toes 👊🏽

  • Philippe Barraud

    A 305, 325, 350, 370, 390, 415, 415, 415
    B 3 round in 11:50

    • Michael Fontana, 40, 183

      You are strong – well done

      • Michele Vieux

        Seriously strong! Impressive!!

    • Chris Pugliese

      Those are big numbers, Philippe. Congrats!

    • Wes in Denver

      I’d love to have the 400+ squatskies!

    • Philippe Barraud

      Thanks. For future reference I subbed 45# thruster for wallball

  • Shaun Gross

    Back squats – 125kg x5, 135kg x 5, 145kg x3, 155kg x 2, 165kg x2, put on a belt, 170kg x 1, 175kg x 2 x 1. Pretty tough.

    Metcon – 5 rounds on the dot.

    • Michele Vieux

      Nice work!

    • Chris Pugliese

      Great job!

  • Michael Fontana, 40, 183

    Legs were sore today, but they opened up nicely during the squats.
    A. 250/265/280/305/320/335/345/360
    B. 4 rounds + 60 reps RX – legs were smoked after squats, upset that I did not get 5 rounds, DU’s were crisp, but just had to break up to 2×20 after the first round. WB shots were also a pain today.

    • Chris Pugliese

      That’s some serious weight

  • Austin Kline

    A.
    Front Squat
    *Set 1 – 5 reps @ 235
    *Set 2 – 5 reps @ 250
    *Set 3 – 3 reps @ 265
    *Set 4 – 2 reps @ 280
    *Set 5 – 2 reps @ 295
    *Set 6 – 1 reps @ 310
    *Set 7 – 1 reps @ 315
    *Set 6 – 1 reps @ 320

    B.
    Rx – 4 complete rounds

    • Wes in Denver

      Nice front squat numbers!

    • Janelle Hudgin Winston

      Nice work!

  • Luke Tipton

    Luke
    A. 225,240,260,270,290,305,315,325
    B. 5+60

    Anika
    A.
    B.

    • thelonghorn

      Wow, you guys both killed it!

      • Luke Tipton

        (A) Thanks! I was happy with my score until Luke beat it:) It was a breather!

    • Chris Pugliese

      Great job – both of you!

      • Luke Tipton

        (A) Thanks! You too!

    • Joey Maltais

      Great work guys! You destroyed this

  • Candy Olkey

    Warm up with banded hip flexor, dead bugs, clam shell, fire hydrant, pallof hold for 1 min each, monster walk, lateral walk for 15 steps each direction.
    A. Back Squat warm up x 10 @ 85#, 105
    Based off 180#
    135×5, 145×5, 155×3, 165×2, 170×2, 175×1, 180×1, 185(f)
    B. AMRAP 12 min – 4R + 24 DU
    40 – DU
    10 – Thrusters @ 75#
    10 – Box Jumps
    Rounds 2 & 4 of DU were awful, BJ’s UB (rebound), but my goal was to get all the thrusters UB and I did!!
    C. 9 Min Plank Challenge (1:30 in each of the 6 positions)
    Ended with plenty of rolling out!!

    • Chris Pugliese

      Niiicce!!!

    • Wes in Denver

      Good work Candy! How was that beauty of the plank challenge. In college (I cheered), our strength coach had us plank as long as possible; I think a few went in the 6 or 7 minute range!

      • Candy Olkey

        I definitely could not plank that long in 1 position. ..especially on my hands or elbows…for some reason I get very light headed and dizzy after like 2 min. It doesn’t happen with side plank or super woman or bridge…strange.

        • Wes in Denver

          That is weird! Easy question: are you breathing while planking? But I think the more practical question is: where is your head position? Is it in line with your spine?

          • Candy Olkey

            I think I’m breathing…lol never really concentrated on it…usually focus on keeping the body tight and then once I start to feel “fuzzy” I try to think about anything else other than planking. I also try to keep my head moving…such is that I look around the garage. ..that kinda helps with the dizziness.

    • Joey Maltais

      Wow! All those thrusters UB is amazing! Really awesome that you were able to hit your PR today too. I don’t know where you found that B but it’s pretty cool. I need to do that 9 min plank soon lol

      • Candy Olkey

        I know some AMAZING people that are very good to me…and I appreciate and look up to every single one of them! Thank you my friend !
        The thrusters were tough…but I told myself that if I had no shoulder pain then I had to go UB! My quads will hate me for the next 2 days…but I’m good with that!

        • Joey Maltais

          Very well done, that took lots of mental fortitude. You are crushing it!

  • Jay Pennypacker (M/55)

    A. Substituted front squats:
    195/205/220/235/250/260X3 = 96%
    B. Rx 3 rounds

  • Rob Schneider

    A. #290/315/330/350/375/380/380/380
    B. Rx 5+35

    • Wes in Denver

      You’re strength….. could you please share some?

      • Rob Schneider

        hahah you got the same strength as me now brother, its called dad strength 😉

  • Dustin C.

    A. Based off of 360…went up to 345
    B. 5+46 my feet got pretty cramped up
    C. 100 walking lunges with 50lb dbs

    • Joey Maltais

      Solid day my friend!

  • Eric S

    Snatch deadlift + low hang snatch 4×2: 165lbs
    Pause front squats 1×2, 2×1: 225lbs
    I was supposed to do 4×2, but the Front squats bout’ broke me in half after “heavy” cleans and back squats, then running yesterday.

    Then:

    AMRAP 12:
    40 DUs
    20 WB
    10 T2B

    5 Rds + 52 reps

    So an interesting thing happened, after putting a new cable on my rope, I left it about a foot longer and all of a sudden double unders are much much easier. I’ve been doing this for about 4 years now and I just figured out the correct rope length. :/

    • Teddy

      Nice observation on the jump rope brother! Question: how short was it before? Was it about armpit level, or shorter?

      • Eric S

        Thanks man! Nipple level before, now it’s about armpit/shoulder height. I’ve probably doubled my speed b cause I don’t have to jump as high to get over the rope. It’s really strange.

    • Ryan Bliss

      I’d certainly call that a win.

  • Ryan Bliss

    A: From 250
    175/185/200/215/225/240/240/240
    Felt really good but stayed at 95% to make sure my form was spot on. I think I can hit around 270…next time around.
    B: subbed 60 SU for 40 DU
    5 rounds. Was just picking up the rope to start 6.

  • Alex Irani

    From noon class:
    275/295/315/365/385/405/425/445

    Percentages are a little off. Haven’t 1RM in a very long time and felt better today than last squat days. Last squat day I was going off 415 1RM.

    Did fitness for part 2. Finished 2 full rounds plus 3rd round of ass bike

    • Chad Evans

      Huge squat man! Nice job!

  • Silas Schadegg

    Yesterday’s:
    A. 135,165,170,175,180
    B.went with a 1:50 rest, the C2B were pretty good. Was able to string together 5 at a time.

    Today:
    A. Post surgery PR at 310!
    B. 4+52

    Just started a framing job last week, so I am tired!

  • Chad Evans

    A. Back Squat
    250 x5
    270 x5
    305 x3
    320 x2
    330 -F

    3 sets x5 @ 255

    B. AMRAP 12
    40 DU
    20 thrusters @115×2 sets/95 x2 sets
    10 T2B

    4 rds

    No mojo today. Squats session was frustrating. Not where it should have been. These have been really hard the last few sessions. They weren’t going anywhere so dropped down to 255 to get some work in.
    B was tough. Shoulders started to burn after 2nd round so had to drop the weight to keep a decent pace.
    Got back from a 10 day holiday yesterday. Normally I workout at least every other day while away but this time I thought it might be good just to rest the body and recover a bit. Just Did a few moderate paced body weight WO’s and a hike. Totally felt it today though. Can feel this week might be a grind.

    • Teddy

      Holy moly Chad that’s an intense AMRAP!

    • Ryan Bliss

      Welcome back. Subbing 20 thrusters at 115 is not exactly equal to 20 wall balls at 20lbs. That sounds like some sort of punishment. 🙂

      • Chad Evans

        Ya, i might have been a bit too eager getting back into it 😉

  • Janelle Hudgin Winston

    A. Back squat.
    Worked from 145 to 210. Matched my PR. I had one set left but got worried and let it get in my head so I didn’t push it.
    B. 5 rounds 40 DU
    DU unbroken until round 4 when my handle flew off. Retrieved the screw and continued on.
    3 rounds of TTB unbroken. Last two had to do 8, 2
    Wall ball was 10/10 every round.

    • Mike Slagle

      Great work! 210 is incredible! Way to push through B too.

      • Janelle Hudgin Winston

        Thanks Mike 😁

  • Nathan

    Did the booty warm-up Michelle posted…wow hello hot buns

    A. 270, 285, 305, 325, 345, 365, 365, 365(f)
    B. Subbed thrusters for wall ball shots, and toes to rings since I don’t have a pull-up bar yet…

  • David Franco

    A. 195×5/210×5/225×3/240×2/255×2/275×1/280×1 new PR/275×1
    B. Rx. 3rd +31 DU.

  • Bryan

    A. Bryan – 165#, 180#, 190#, 205#, 215#, 230#.
    B. Bryan – run 2.5 miles.