Workout of the Day
A.
Two sets of:
Jerk Footwork Drills x 10 perfect reps

B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Keep all five sets between 70-90%

C.
Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders

guest
72 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Emily Moore
Emily Moore
May 19, 2015 8:49 pm

A. PVC & empty bar
B. 75/80/85/90/95 – based off of 107.5# 1RM
C. 2+8 (Went for 8:30 by accident), 75# S2OH, 1 min cutoff for DUs.

Did S2OH from rack to help convince myself to keep the bar heavy.

Focused on not walking away from bar when resting. This was crazy hard! Shoulders were dying and not leaving the bar was killing me.

Ryan Brown
Ryan Brown
May 19, 2015 7:02 am

A- PVC and Bar
B- 205, 225, 245, 265, 285
C- 4+0 @ 155 (S2OH weight for future competition)

Mattman
Mattman
May 18, 2015 8:05 pm

A) done with the bar
B) 185, 185, 205, 225, 230 ended at 88% and felt light
C) 4 + 3 135 S2OH not to bad, but my dubs were off…

wavatar
Admin
Michele Vieux
May 18, 2015 8:49 pm
Reply to  Mattman

Great job, Mattman!

Andy M
Andy M
May 18, 2015 6:51 pm

A. DL 5×3 335-345-355-365-370 (old 1RM?!?)
B. EMOM10 — ~125m sprint (indoor track lap), all around :20
C. FT:100 Abmat SU, 3:10

wavatar
Admin
Michele Vieux
May 18, 2015 8:48 pm
Reply to  Andy M

New PR star?

Andy M
Andy M
May 18, 2015 8:59 pm
Reply to  Michele Vieux

Heck yeah!

Aaron Lesher
Aaron Lesher
May 18, 2015 5:44 pm

A. Done @ 45# barbell

B. 155/165/175/175/185 … was not feelin it today

C. 3 rounds + 8 STOH Rx

wavatar
Admin
Michele Vieux
May 18, 2015 8:48 pm
Reply to  Aaron Lesher

Gotta know when to hold them. Know when to fold them…

CB
CB
May 18, 2015 5:38 pm

B. 185-225
C. 5+4 reps
shoulder to OH UB
DUs 30/20 every rd

wavatar
Admin
Michele Vieux
May 18, 2015 8:47 pm
Reply to  CB

Great job, CB! Way to work in those double-unders.

Kyle Gentry
Kyle Gentry
May 18, 2015 3:52 pm

A. Done
B. Did Push Jerk (groin still hurts)
185-195-205-215-225(felt easy)
C. 5 rds Rx

wavatar
Admin
Michele Vieux
May 18, 2015 8:47 pm
Reply to  Kyle Gentry

Groin! Nice C!

Genevieve (Latin America)
Genevieve (Latin America)
May 18, 2015 3:26 pm

hotel gym wod
A. Pull ups on parallel bars and some overhead walking lunges
B. 4 rounds total
8 min amrap of:
10 s2O with 35# Dumbbells
200 m treadmill running.

wavatar
Admin
Michele Vieux
May 18, 2015 8:46 pm

Great job, Gen!

Genevieve (Latin America)
Genevieve (Latin America)
May 18, 2015 9:09 pm
Reply to  Michele Vieux

Thanks! I sent you an email a few days ago, let me know if you haven’t received it!

Bill Comerford
Bill Comerford
May 18, 2015 2:17 pm

2 mile warm up run the a. Done with barbell

B. 185 up to 225

C. Rx 2 rds and 16 double unders

Then did 3 rds of 10 tire flips (400 lb tire) and 10 sledge hammer hits each side

wavatar
Admin
Michele Vieux
May 18, 2015 2:44 pm
Reply to  Bill Comerford

Tire flips! Fun fun.

Drew Nodtvedt
Drew Nodtvedt
May 18, 2015 1:54 pm

A. Completed
B. 135 (failed), dropped to 85/95/105/115/125 – went back to 135/145/155 (failed – should of had it)
C. 95lbs, 100 singles per round until I successfully complete double unders in succession. 3rounds +7 Shoulder to Overhead.

Getting Stronger.

wavatar
Admin
Michele Vieux
May 18, 2015 2:44 pm
Reply to  Drew Nodtvedt

Great job! Feels good to get stronger!

Erik - Stockholm
Erik - Stockholm
May 18, 2015 1:46 pm

A. 60-65-70-75-80 kg
B. 4 Rnds + 5 STOH

wavatar
Admin
Michele Vieux
May 18, 2015 2:43 pm

Great job, Erik!

Jayson
Jayson
May 18, 2015 1:20 pm

4+5 @ 105 lbs and DUs. Enjoyed dropping in with the 7:00 AM group. Appreciate everyone being so friendly! I’m from South Georgia. “Y’all” are spoiled with this weather! I’m used to doing this stuff in 98° + 90% humidity. A guy could get used to this!

wavatar
Admin
Michele Vieux
May 18, 2015 2:43 pm
Reply to  Jayson

Glad you were able to drop in and visit us!

Bz
Bz
May 18, 2015 1:19 pm

A. Done
B.225/255/265/265/275
C. 4 rounds

wavatar
Admin
Michele Vieux
May 18, 2015 2:42 pm
Reply to  Bz

Nice!

Jake Portnoy
Jake Portnoy
May 18, 2015 1:12 pm

A. done
B. 195-255# (off 275# PR)
C. 4+30 RX. I felt like I hit the S2O positions real easily after the (B) jerk workout. New rope.

wavatar
Admin
Michele Vieux
May 18, 2015 2:42 pm
Reply to  Jake Portnoy

PR star! And great job on Part C!

Kimmi
Kimmi
May 18, 2015 12:10 pm

A.
done

B.
all sets with 50 kg

C.
2 + 12 reps RX – did not care too much about the score today, wanted to do all double unders

wavatar
Admin
Michele Vieux
May 18, 2015 2:42 pm
Reply to  Kimmi

Great job! Keep it up!

Jon S
Jon S
May 18, 2015 12:06 pm

A. Done
B. 225-225-235-240-245 (just a little over 90%)
C. 5 + 10 RX. S2O UB through 3 rounds, then 5/5.

wavatar
Admin
Michele Vieux
May 18, 2015 2:41 pm
Reply to  Jon S

Nice! Pretty high score for C!

Brian Sink
Brian Sink
May 18, 2015 10:52 am

A. Completed
B. 135/145/155/165/175. Based off 185 1RM
C. 3+10+64 singles

wavatar
Admin
Michele Vieux
May 18, 2015 2:41 pm
Reply to  Brian Sink

Awesome job, Brian!

Andy M
Andy M
May 18, 2015 8:57 am

Heavy mods ahead. The ol’ shoulder is in tough shape, not sure what triggered it. Maybe Fri’s heavy push press and Helen, maybe first time in a while playing some golf. Either way, limiting overhead and dynamic movements for a bit to see how it responds…

wavatar
Admin
Michele Vieux
May 18, 2015 2:41 pm
Reply to  Andy M

Oh no!! What did you go with for today? Where does it hurt?

Andy M
Andy M
May 18, 2015 6:49 pm
Reply to  Michele Vieux

Frustrating…same old stuff. Pain with inward rotation. Front & lateral raises no good. Overhead throwing motion is the worst. DL, sprints and some core work went well today though, posted above. Going to try to keep pace with your strength programming and generally follow METCON formats with movement subs as needed. If that doesn’t work out, may do a heavy squat cycle or something to give upper body a rest.

Kyle J Smith
Kyle J Smith
May 18, 2015 8:49 am

A. Done

B. BTN, goofy footed: 175-225

C. I did mainsite (scaled) to avoid the front rack position… Complete as many reps as possible in 8 minutes of:115-lb. shoulder presses
Each time you break, perform 30 double-unders

wavatar
Admin
Michele Vieux
May 18, 2015 2:40 pm
Reply to  Kyle J Smith

Great job, Kyle!

Abby Prater
Abby Prater
May 18, 2015 8:05 am

A. Done with weighted pvc and empty bb
B. All at 140
C.

wavatar
Admin
Michele Vieux
May 18, 2015 2:40 pm
Reply to  Abby Prater

Nice work, Abby!