Workout of the Day
A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 2-3 reps
Build over the course of the eight sets to today’s heaviest triple.
B.
Three rounds for time of:
Run 400 Meters
30 Double-Unders
20 Deadlifts (155/105 lbs)
10 Front Squats (155/105 lbs)
A. worked up to 245# x 3. had to stop there because my lower back was tweaking
B. 18:22 rx. pretty brutal
Were the deadlifts okay?
Deadlifts were fine – lower back only bothered me unracking front squat and cleaning the bar up during the WOD. Caused by awkward/unstable jerk in 15a from Friday. I’ll be fine today!
A: worked up to 125#.
B: 13:54 first round rx. Last two with 95#.
Welcome back, Trine!
Thanks Michele. Good to be back! 😀
A) 185, 225, 245, 255, 265, 275, 280, 285 all at 3 reps each.
B) Rx’d at 14:22, except I forgot about the DU’s the first round. Tried to push harder on the run. The run is always the hard part to pace or push myself on, I feel like.
Nice work, Chad! I always try to pick up the pace throughout the run myself. i use the first 1/3 to feel where my legs are then push from there as I’m able.
A. Did 3 reps for each set: 95, 115, 125, 135, 140, 145, 150, 155
B. Rxd 17:15 (sub rowing for run)
Great job, Tracy!
forgot to post yesterday, but did 5 sets of Back Squat yesterday (163#) and 3 Rounds plus 20 reps for AMRAP @53# TODAY: A. FS: 134/134/139/139/143/143/143/156 (75-90%) Push-ups (5 rounds of 10-15) and box dip practice…(3 rounds of 3-4) B. 17:40…lower back feeling it…but proud to have first wod in 3 months lifting weight off the floor. 3 RFT: 400 m run 30 Russian KBS 35lbs (not practicing DU lately) 20 DL 85# 10 FS 85# C. 8 rounds of 400m run at goal pace. 1:1 rest 1:47/1:46/1:45/1:45/1:45/1:43/ 1:50 (only 1 minute rest and apparently got lazy)/1:46 (1 minute rest).… Read more »
Nice work, Genevieve!
@joan Where are you two?
A.) 135,155,170,185,205,225,235,245 – All triples
B.) 14:38 RX
A. Knee mobility instead
B. 15:51 rx
A: 155/175/185/190/195/200/205/210
B: 18:59
(doubles/115# DL & FS)
A. 205, 210, 215, 220, 225, 230, 235, 245
Pretty happy with this since 1RM is 270
B. 14:30 Rx – subbed run with 500m row due to weather.
A. 135, 185, 235, 255, 285, 305, 335, 3X355 NEW TRIPLE PR!
B. 19:05 RX loved loved loved this workout!!!!
A. 110/132/155/175/187 (2 reps)/200(failed) – my old 1RM was 220 from summer, so I’m unhappy with 187×2!
B. 38:40 Rx. My abs are sore
Thorough warmup Then… A: 95 / 135 / 155 / 175 / 180 then 3×3 @ 135… First time squatting in awhile. Felt good, but I didn’t want my back to get too engaged so as not to ruin a good thing. Added another round of Every two minutes, for 16 minutes (8 sets of): Hip Thrust x 2-3 reps (since I am still not back to deadlifting)…155 / 175 / 195 / 215 / 225 / 255 / 295 / 345 (Felt GREAT! First time doing this movement. I think my weakness in squatting is my quads & trunk…… Read more »
Glad things are feeling better and that you’re playing it safe and smart.
Me too!! Tough to hold back though…
A. 155, 175, 185, 200, 210, 215, 220, 225
B. 15:55, DUs UB, all DL rounds 2 sets of 10, FS UB but with some longer pauses every 3-4 reps. Legs are going to be hurting!
A. 102,5kg 105kg 107,5kg 110kg 112,5kg 115kg 117,5kg 120kg x2 reps
B. It was very cold and i tried the row..time 13 something..
A. FS 3 x 185-195-205-215-225-230(1)-205-215
B. 14:39 Rx
All FS were tough, and last set of DU was horrendous. Got through it.
A. 135, 145, 155, 165, 175, 185, 195, 205 (all 3 reps)
B. 18:59; scaled to 115. Thought about going lighter but wanted the 115 and happy I stuck it out.
Traveling this week. Going to see about getting into a local box tomorrow and then it looks like hotel WOD’s Friday and Saturday due to meetings and travel. If anyone has any recommendations please let me know. Tough missing days. Thanks.
A. 95/115/135/155/175/185/195/205 – Was feeling good and went for 215 1RM and got it. Previous 1 RM was 195
B. 16:17 – weights Rx, 90 singles
A. 3x 185, 205, 225, 235, 245, 245, 255, 265 PR!
B. 13:45 I surprised myself. All unbroken except for the DU. They got me. Typically did it in too sets.
A. 135/155/165/175/180/185/205/215
New 3 RM of 215. Old 3 RM was 155! So pumped!
B. 18:17 – 90 single unders instead of doubles
3RM PR jump of 60#? That’s awesome, nice work.
Holy smokes! That’s awesome! #hugegainz
Thanks!! My front rack position is getting a lot better. I have been doing a lot of different stretches to help with it and it has worked.