A.
Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders
Rest until relatively recovered, and then…
B.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
A. 7.19 Rx’d (double unders were taking about a minute and a half each round, deads weren’t too bad)
B. Did three rounds of yesterday’s Emom
A. Bryan – 8:17.
A 6.09
B complete
I was looking forward to this one. My target was each round at 1:40 to end up at 5:00. My first two rounds were under that pace and grip couldn’t keep up on the last one. I did sets of 10-5, 9-6, and then 4 small sets. The last two double unders were UB.
RX: 6:12
B. 2-44 lb kb
135 lb for bridges
Well done Mike! It was an intense wod for sure
Had a hard day and wasn’t able to work out until after dinner, when I could get away for 30 min.
A.
5:19
B. As I put away the weights, I did 5 riunds of 10 pull ups.
That was it. Time for a nice vodka tonic. ?
Good job getting some work done in a tight timeframe. That’s usually my scenario too.
Great work as always Janelle!
Yesterday wod EMOM for 30 min 10 cal row (35-40s /20-22 pulls) 8 bbjo@20″ (all ub 30-40s) 9 c2b (singles with focus on brushing the bar instead of banging..40-45s) 12 alt rev lunges @ 95# (all ub 35-45s…but whoever created this movement is evil) 8 shspu (3-4 not quite full range after 1st round…25-35s) ***worst part was the lunges…but tried to stay as consistent in timing as possible which was a struggle in the 6th round when I just wanted to slack off. Accessory work 9 min plank (had to break the 1:30 on the elbows…i get very dizzy and… Read more »
Great work that was a rough one.
Killed it
Great job candy, that EMOM looks so very nasty
A. 3 rounds: 15 deadlift #225, 50 double unders: 4:00 (1:01,1:29,1:29)
B. Done. Subbed weighed hip extensions on GHD for barbell glute bridge
Incredible work!
Thanks man, I was pumped when I saw this workout.
A: 11:51. Hit 15 unbroken DUs for the first time today!
B: 135#
C: 5 sets at 20#: 20 Sit-up ball throws, 20 Russian twists, 40 flutter kicks
Congrats on the DU PR Jared!
A 9m
B done quickly without plank
A. DL at 205# 9:24
A. Rx’d 5:33. Went 5/5/5 on DL and UB on DU. Paced it a little more than I should have.
B. Done with 135# BB. Definitely need to work on my balance with SL-DL.
Day behind.
Did yesterday’s 30 min EMOM
All I have to say is ?
Great work on all the fast deadlifts today
I don’t recall seeing anyone mention anything specifically but are we supposed to use the “Chris M DOG”?
not sure about the Chris M part, but if you are asking about deadlifting grip…no need to ask.
It is always DOG
Thanks, Nathan. As far as I know, Chris M coined the acronym so just giving credit where credit is due.
DOG is the new norm for all the cool kids around here, get with the program my friend! 😀
I figured as much but at that weight and number of reps, my grip will be toast. I mean that in a good way, ha ha!
Haha yeah I’m just teasing. I really need to work on mine and have decided to only use that going forward to build it up. This one is definitely tempting to use a mixed grip and rip through… but Im trying to convince myself that just because I could, doesn’t mean I should lol. I think DOG will pay off dividends down the line…
I’ll be doing this one in the afternoon today, what about you?
All good. I know you were joking. Not sure what my nephew and I will do today. I want to to do the DL and jump day workout but I think he might have been able to sneak that one in last night so we shall see. Have fun with it later today.
Anika:
A. 4:21 Ouch!
B. Done with 95#
Have a great weekend everybody!
Awesome work Anika…now I have a time to chase…thanx!
A) 4:34 did 8/7 – 8/7 – 10/5
B) with 135#
Have a great mother’s day weekend everyone! First Mother’s Day for my wife 🙂
Great work! You as well. Better not forget to make her feel special on that day!
(Anika)
Awww, so special! Have a wonderful day with your family and great work today!
Congrats, kids change everything in the best way possible!
metcon will come outdoors on the trails later today….so did some modified strength stuff.
3 Rounds
6/6 single leg deadlift with 24kg bell
45/45 side plank
40 second farmer carry 80 lb dbs.
Then…
3 Rounds
15 pushup
6 strict sup. pullup 31×1
10 snow angels
The upper back must have been smoked at the end! Good job
Thanks! You were right about the little back superset at the end. Nice job on that Part A today. Smoked it.
Jealous of your life on the trails!
Metcon 4:20 RX
UB/UB 10/5 UB 10/5 and a break when my shoe lase caught the rope
Rest done with 60kg bar
Did wednesday’s wod
A. 2 snatch liftoff + snatch
Up to 80kg/175#
B. 800m run, 30 powersnatches @ 135#, 800m run
As RX 13:10. Snatches done in 4:03 with quick singles.
Runs were superslow. I think the 5k I did yesterday might have something to do with that hehe. Happy with the time on the P.Snatches
Accessory
5×5 strict toes to rings
2×12 Kettlebell frontrack hold with single arm press
Great work all around!
A) Not time constraint, 10 reps of front squat @61×0. In kgs: 60, 80, 90, 90, 100, 100, 105, 105, 110, 110. Feeling very strong on these lifts, I think I could have gone into 115 kgs but didn’t want to get too crazy today. B) AMRAP 13′: – 50 alt DB snatch 25 kgs – 40 burpees – 30 T2Bs – 20 box piked HSPUs 32″ Got 12 HSPU Split the snatches in 20/10/10/10, burpees in sets of 10, t2b were 3/3/3/2/2/2/2/2 then singles; and just went at the HSPUs until I timecapped. I would have liked to get… Read more »
Great work esp on the tempo squats and row. I may need to try that this weekend!
in the last few reps those 6 seconds seem like 6 years
That row sounds emotional! Great work as always
Thanks dude, normally I try to be super stoic but today’s row felt all the feels ?
Very solid day Jorge. Love the splits on C and the fact that you had anything left for a D. Well done
dude, i was completely drained after C but I didn’t do D last week and I had to make the time to do it this week, but I still wasn’t able to do the turn back from 10 to 1
Good on you for that C. yuck. You’ve been steady putting in lots of work. How about an update on where you’re at regarding your fitness goals? We’d love to hear how you’ve been able to see your consistency pay off!
My main goals for 2018 are in 3 areas: getting a hang on HSPU work, being able to do ring dips and increase my snatch numbers; from these 3 areas I’ve seen the greatest progress so far in the dip work, but I’ve seen a lot of progress in other areas as well, my engine and bar work is getting better each week, also general barbell work is getting stronger and even though my running is slow as a snail I can go on and on without even thinking about quitting. The additional volume hasn’t given me issues yet but… Read more »
Awesome! Stay positive on the HSPUs, those are going to come as you develop more strength in your presses.
Crazy volume today!
Turned it up to 11
Holy hell Jorge..nuff said!
A. Rx 6:33. UB/UB, 9-6/UB, 8-7/UB
B. 8s (135), 6s (135), 45+45s
Want so badly to be proficient at both glute bridges and single leg DLs but yeesh, progress been brutal.
(Anika)
Those single leg DLs were tough – I feel like I’m going to be more sore from those than the 45 DLs in part A! Way to get through it.