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)

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Aaron Lesher
Aaron Lesher
March 4, 2015 5:26 am

A. worked up to 245# x 3. had to stop there because my lower back was tweaking

B. 18:22 rx. pretty brutal

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Michele Vieux
March 4, 2015 5:47 am
Reply to  Aaron Lesher

Were the deadlifts okay?

Aaron Lesher
Aaron Lesher
March 4, 2015 9:42 am
Reply to  Michele Vieux

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!

Trine Petersen
Trine Petersen
March 3, 2015 8:20 pm

A: worked up to 125#.
B: 13:54 first round rx. Last two with 95#.

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Michele Vieux
March 4, 2015 5:47 am
Reply to  Trine Petersen

Welcome back, Trine!

Trine Petersen
Trine Petersen
March 4, 2015 7:52 am
Reply to  Michele Vieux

Thanks Michele. Good to be back! 😀

Chad Pool
Chad Pool
March 3, 2015 6:19 pm

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.

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Michele Vieux
March 4, 2015 5:46 am
Reply to  Chad Pool

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.

Tracy
Tracy
March 3, 2015 5:59 pm

A. Did 3 reps for each set: 95, 115, 125, 135, 140, 145, 150, 155
B. Rxd 17:15 (sub rowing for run)

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Michele Vieux
March 4, 2015 5:45 am
Reply to  Tracy

Great job, Tracy!

Genevieve (Latin America)
Genevieve (Latin America)
March 3, 2015 5:29 pm

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 »

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Michele Vieux
March 4, 2015 5:45 am

Nice work, Genevieve!

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Michele Vieux
March 3, 2015 4:33 pm

@joan Where are you two?

Rodney McClure
Rodney McClure
March 3, 2015 4:31 pm

A.) 135,155,170,185,205,225,235,245 – All triples
B.) 14:38 RX

Matheus Santos
Matheus Santos
March 3, 2015 4:14 pm

A. Knee mobility instead
B. 15:51 rx

Victor Robles
Victor Robles
March 3, 2015 3:43 pm

A: 155/175/185/190/195/200/205/210
B: 18:59
(doubles/115# DL & FS)

Josh
Josh
March 3, 2015 3:27 pm

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.

Todd E.
Todd E.
March 3, 2015 3:15 pm

A. 135, 185, 235, 255, 285, 305, 335, 3X355 NEW TRIPLE PR!
B. 19:05 RX loved loved loved this workout!!!!

Tuna Tunali
Tuna Tunali
March 3, 2015 2:38 pm

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

Mike
Mike
March 3, 2015 2:07 pm

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 »

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Michele Vieux
March 3, 2015 4:32 pm
Reply to  Mike

Glad things are feeling better and that you’re playing it safe and smart.

Mike
Mike
March 4, 2015 5:08 am
Reply to  Michele Vieux

Me too!! Tough to hold back though…

Nick
Nick
March 3, 2015 12:51 pm

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!

kechagiasl
kechagiasl
March 3, 2015 12:43 pm

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..

Andy M.
Andy M.
March 3, 2015 11:46 am

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.

Chris Stanford
Chris Stanford
March 3, 2015 11:13 am

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.

Brian
Brian
March 3, 2015 9:18 am

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

Jeremy R
Jeremy R
March 3, 2015 7:33 am

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.

Brian Sink
Brian Sink
March 3, 2015 6:47 am

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

Andy M.
Andy M.
March 3, 2015 11:48 am
Reply to  Brian Sink

3RM PR jump of 60#? That’s awesome, nice work.

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Michele Vieux
March 3, 2015 4:31 pm
Reply to  Brian Sink

Holy smokes! That’s awesome! #hugegainz

Brian sink
Brian sink
March 4, 2015 9:41 am
Reply to  Michele Vieux

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.