***REMINDER: Please submit your Open 15.2 scores before 5:00pm PDT time TONIGHT!***
Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots
A. 205×6, 235×4, 265×2, 285×2, 300×1
B. 16:10, had to sub wallballs for 45lb barbell thrusters
A. BS PR = 275 // 180X6, 210*X4, 235X2, 250X2, 260X1, AND THEN 87% 240×4. REALLY TOUGH
B. 9:52 Rx (First WBS set unbroken, Burpees unbroken, last WBS set 20-10-10 with 5 sec rest). THANKS FOR THIS WORKOUT.
A. 285X6, 335X4, 385X2, 405X2, 425X1. Then barely hit 385X2, this was a hard rep scheme.
B. No time today, hit tomorrow real hard.
A. 165, 190, 200, 220, 230, Then 220×1
B. 25:05 RX
A- Based off 325- 6×215,4×235, 2×275, 2×275, 2×295 (3 reps at 280, should have had a few more
B-9:32
A: Based off 165#, then 143# x4.
B: 8:50 with 14# wallball.
A. made it to 90% (204). then 3 reps. was told that my butt wink and knees are looking a lot better.
B. 11:40 rx (if Rx was 14#)
was not able to sneak in a running interval workout.
Rx is 20 for men, 14 for women
A. Was not feeling squats at all tonight and messed up the rep scheme: 225×6, 260×4, 300×2, 315×1; then 295×3
B. 13:15 Rx
A. 205, 240, 255, 275, 285, Then 275×7
B. 13:22 RX
A. 170, 195, 220, 235, 245 and 220×4
B. 15:53
A) 255, 295, 335, 355, 375 Then…6 reps at 340
B) 11:12 Rx’d
A. 190/220/245/260/275 – 250 x 10. 5×5 subsets of strict pull-ups
B. 14:08 Rx
Wow, you got a lot on the max reps! Did you test your 1RM a couple weeks ago?
Thanks. No I have not tried a one rep max in a while. Do you think I should try to get a new one rep max?
A. 105kg 120kg 135kg 145kg 152.5kg and 4 reps in 140kg
B. 12.57
Awesome job!
Thank you miss Michele
Odette
BS 55/65/75/85/95/105
B. 14:10
Joan
BS 245-6,265-4,300-2, 320-2, 335 failed my 95%, then only two reps at 285
B. 10:09 unbroken first rd of WB, second rd was horrible10/5/10/5/10, burpees were fine, run not so much
Welcome back! Nice work, team!
A. BS 6×205, 4×235, 2×265-285, 1×300 // 275 x 3
Thought I’d get a rep or 2 more based on the sets of 2.
B. 9:13 Rx
Nice work, Andy!
A.220, 265, 290, 305, 315- 290X4
B12:27 RX–Ran on curve, set 1 WB and burpees UB, set 2 WB broke into 20 and 20
Great job, Nick!
A. 230/265/280/300/315/300×8 (based off last week’s %s)
B. 11:49 RX
Awesome, Kyle!
A. 205, 235, 265, 285, 305, 285×3
B. 9:11 Rx
Would have made a good workout partner today.
Nice work! One faster burpee and you would have had me! We almost did exactly that same work today!
Great job man, I tried beating your time but didn’t happened
Wow, first time for everything!! I am tall, so WB are my friend…
Super fast time!
A: Based off 300lbs 1RM
195/225/255/270/285
5 x 260
B: 13:47
subbed 50# barbell thrusters for wallballs
Awesome, Vic! How were those thrusters?
Did the first round in 2 sets of 10, the 2nd time I went 10/5/5/10. Not sure if the weight was a good equivalent to a 20# wall ball. What do you think? just right or should I have gone heavier or lighter?
A. 165/190/215/230/240 – 220×5 – 5×5 pullups in between
B. 10:56 Rx
Pull-ups! Great choice!