A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds
B.
Five rounds for time of:
5 Dumbbell Complexes*
10 Toes to Bar
Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
A. 8x10kg, 8×12,5kg, 7×12,5kg, 7x15kg @ tempo, plank 60s each set
B. 4rds with 15kg DB each hand time 20:01
A. 4X8 7,5/10/12,5/12,5
B. 13:43 10kg DB
A BSS
8x10kg each hand, 8×12.5kg each hand, 8x15kg each hand and 8x 20kg each hand
60s plank all 4 rounds
B. 4 rounds at 18:03 with 15kg DB each hand
It was very hard after monday and tuesday workouts, tired like it was friday 🙂
A. 4×8 @10/12.5/15/15
Plank hold 60 seconds
B. Did not time. Did the DB complex slow and controlled and unbroken T2B.
This did not go well.
A. 15, 20, 25, x 8, 30 x 8 on the right leg, 5 on the left. Then I picked it up and did 3 more reps.
B. 13:58 20# DB
But I only did 4 rounds. My shoulders hurt like the devil. I was out of time and I kept losing count on the Complex, so I threw in the towel.
A: 4×8 at tempo 25lb DBs Plank 4×60 sec UB. Center, L side, R side, center. I need more DBs. Too limited on my weight jumps. B: 25lb DBs. 21:00 but had some wait time with 3 of us going at the same time. I don’t think I could go sub 18:00 regardless. My core is definitely a weakness and this workout exposed it, especially with my lower back issues. During the 3rd round I had to pause and drop a knee after the rows and push ups so my back wouldn’t collapse. My T2B are certainly improving so I… Read more »
A. Bulgarian split squat 4×8 @ tempo
Had to use a barbell
95, 105, 105, 105
A2. 4×60 sec plank w/ 25lb plate
Only did A today. Wasn’t feeling well going into it and felt worse by the end. Was going to hit B when I got home, but will rest to try and feel better for tmrw.
A. 8x 20#ea hand
4x60s straight plank
B.
Rx. Started with 35# DB but too ambitious. Switched to 30# mid way
14:44
BW: 150
A1. 40 lb DBs x 8 @ 30X0 each set
A2. 60″ each set
B. Rx: 18’58” (40 lb DBs)
C. Knee Rehab (30 min)
A) used 18 kgs DBs and a 10 kgs plate for the plank. A.1) 8, 7, 7, 6 A.2) 60 seconds for all B) used 12 kgs DBs and modified the complex to finish with 2 thrusters at the third round. Completed 4 rounds in 16:56. Took a small break of 1 min and completed the fifth round, took me around 4 minutes to complete. I know it wasn’t supposed to be like this but I was dying by that fourth round. T2Bs are coming way more fluid now; I managed to pull at least one set of five in… Read more »
And because I just love rowing, I did this while my wife was in the box class
A. 35 e handx8. 35×8. 35×8. 40×8
B. 17:20. 30lb e hand
Still Soooooo sore from Murph 2 days ago. Lol
A. 55#
B. 19:12
Good to be back, got a lot of catching up to do
A1. 53lb kbs 4×8@tempo
A2. 1:00 straight plank x4
B. Rx’d with 40lb dbs. 12:01. Good rainy day wod
that was impressive on B
A.squat with 30lbs each dumbell. Weighted plank with 20lbs plate.B:20lbs each dumbell 19.13
A. 2×22,5kg #heavy,
60/60/45/45 with 24kg KB on belt. #heavyas____
B.21:XX felt terrible after planks.
Here’s how I attacked today’s workout:
A.
BSS x 8 w/ 60# DBs
Plank x 60s w/ 25#
B. 4 sets of Supplemental (recovering from yesterday)
Waiter Carry w/ 63#
Ring Rows x 10
Glute Ham Raises x 10
A. BSS @ 30X0 x 8 reps each legs – 35#
A2. Rounds 1&3 face down Chinese plank w/ 35# plate on back x 60s
Rounds 2&4 face up Chinese plank w/ 35# plate on front x 60s
B. 15:30 (first 2.5 rounds 30# DBs / last 2.5 rounds 25# DBs)
***Had to lighten the load or I was gonna pass out!! But kept the T2B all UB
Did the competitors first 2 workouts today as well
Held 315 DL for 33 sec
Up to 155 for thrusters – shoulders were tight
A. 60/60/65/70 – 8 reps for all – planks done
B. 11:42 with 35 lbs. – that was miserable.
A: go to 6 reps @ 2 x DB 22.5 kgs
1 min Plan
B: 14:58 @ 2 x DB 15 kgs
Today was delightful after Murph yesterday ?
A1. 45# DBs kept it light
A2. Done
B. 14:15 w/40#