A.
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility
B.
In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (155/105 lbs)
5 Thrusters (155/105 lbs)
10 Box Jump-Overs (24″/20″)
A. Bryan – 155#, 160#, 165#, 170#, 180# all x 6 reps.
B. Bryan (5 rounds for time, 135#, 1 work: 2 rest) – 1:33, 1:30, 1:37, 1:35, 1:22 = 20:07. Christy (5 rounds for time, 55#, last 3 rounds step ups) – 6:51.
A.) Bulg. Split squats. 45 X 5, 50 x 5, 50 x 5, 50 x 5, 55 x 5. All at tempo.
B.) Done at 110. Crushed me. Thrusters were tough. First round thrusters was UB then 3/2 rest of the way. 24″ box. Each round was between 1:20-1:45. 2:1 Work/Rest ratio.
A. 135/185/235/265/295 × 6
B. 2:06/2:13/1:22/1:52/1:26 (scaled to 135 after Rd 2
A. Worked up to 205#x5 on BS.
B. Went with #95. Really need to find someone to help with my lifting form. Garage taught and struggle with thrusters. Can do 95# x 5 unbroken but it feels heavy and strange going up!
5 rounds solo at 10:06
A. @tempo 6x 165 175 185 195, 4×205
B. Fun night in my gym, not solo for once. Paired with my 2 cousins (team of 3) and my wife was doing fitness synced with my round.
Total time: 17:27
I scaled to 125# for thrusters only. Was able to get all UB but barely, heaviest Ive used to far so I’m happy. Took me about 1:00 to 1:05 per round so I was told. One guy went rx’d and one guy used 95#.
Legs toasted all around!
C. 6 min plank
Have a good night!
Awesome work as always my friend!
A-205×6, 225×6, 225×6, 235×5, 245×4
B-scaled to 135#
1:06, 1:05, 1:00, 1:02, 1:01
Still recovering from vacay but this will surly put that on the fast track
Fast work on B!
Thanks! But Chris’s sub minute rounds @ Rx boggles my mind though, that was ludicrous
A. At Temp, went light since still working on form
Up to 155# x5, looking better
B. Shoulder feeling better, so I just scaled this one down for weight (95# PC, 65# thruster), did alone so did a round every 3 minutes, each round was around 1:25
A.
Back squat @30X1
then Angels wings, down dogs and arm body wraps
235X6/245X6/255X6/265X4-2
B.
5 power cleans-135#
5 thrusters-135#
10 box jump overs
1-1:49/2-1:38/3-1:30/4-1:30/5-1:27
Rusty on 1st round of Thrusters and BJOs but all Thrusters were UB!!
Michele incredibly my elbows just started to feel sore so I added those 5 second DB bicep negatives!!! Many thanks for your tips!!!
I was the same way on my first round of thrusters and BJO…felt like I hadn’t done them in forever and was very unstable.
A. 225×6 all sets but one 275×4
B. With partner scaled to 125 12:22
C. 50 ring rows/abs
A. Back Squat: 225/225/245/265/285 x 6 @ 30X1 — all five sets
B. Scaled (135): lost track of time since my wife and I took turns watching the little.
Yesterday’s workout:
A. 1-RM Snatch: 115 (Tied PR!)
B. 20-Min EMOM: Heavy Snatch x 1 (115)
C. Three rounds for time of:
— 400 Meter Run
— 10 Pull-Ups
— 3 Deficit Handstand Push-ups (12″)
Time: 10’15”
think it like this: the little one was your third team member
She was until she woke up ???
I don’t see the problem. Allowing your child to cry in the gym is great training for their future life in crossfit as an Invictus blog follower?
285×6… tempo… wowzers
My quads were telling me the same thing ?
You did yesterday’s WOD today too? Hello Volume!
Productive day!
A. 165lbx6/185×4/185×4/195×4/195×4. That tempo is rough.
B. 1:20/1:11/1:16/1:17/1:18. Rounds 1&2 scaled way down to 115lb. Then 3-5 to 125lb and that weight felt perfect. Objective was to not rest and go unbroken the whole round.
A. 295, 295, 295 (x6), 315×4, 315×4
B. 1:06, :56, 1:00, :56, :50
2:1 rest to work. 12:41 total
Suckfest
A. @ 5 reps. 255, 275, 295, 255, 265
B. Subbed x5 BSS per leg for thrusters. Averaged 1:30 per rd with 1 min rest
In Florida for a few days and working out with a friend here, no CF for me. Be back next week!
A. 185/205/215/215/225
B. Scaled down to 125#. Around 1:30 per round? I don’t know, the thrusters killed me. My team was at 16:00 total and I was the slowest.
But u pushed ur hardest and in the end that’s all that matters
I agree with BS. Keep your head up. The fact that you post consistently Jeremy tells me you dominate life.
A. 225, 275, 275, 295, 295 all at 6 reps tempo
B. Followed Chris Ms mod: it3m
1:11, 1:07, 1:07
A. Backsquat 30X1 as Rx:
6 x 235, 245, 255, 265,275
B. Three rounds as Rx (OT3M):
0:53, 0: 53, 0:51
… had to mentally dig in to stay UB on the thrusters … box felt really high this morning.
Crushed it.
I imagine all that wilderness hiking will do that to ya ?
Wow that’s fast
Today’s the 200th anniversary of the uruguayan navy, so we did a hero-style wod in the box
HERO “Bicentenario Armada Nacional”
– 200 squats
– 5 RxT:
* 18 deadlifts 70/50 kgs
* 17 pull ups
* 200 mts run
Timecap: 25 mins
I scaled the wod to 50 kgs and jumping pull ups; timecapped at the end of 4th round.
Completed the squats at 7:43; fortunately the DLs went very well, broke them consistently in 12/6; broke the JPUs in 10/7 except in the last round in which I did 9/8. Those runs were pure misery.
Any run after 200 squats and deadlifts is brutal. Nice job.
Good morning all…
A. Rd 235/4; 275/4; 307/4, 275/6, 235/6
B. 2:08/1:16/1:44/1:19/1:22; scaled to 145 1st round and 135 all others. did 1 to 1 work/rest ratio. this was brutal.
Sounds like fun…will attack this workout tomorrow morning. Well done man!
Thanks. There is a reason they say teams of 3. Even with 1:1 work:rest, I was still gasping each round. 155 was out of my wheelhouse. I tried 145 and that was no good either. 135 sucked too, but I wasn’t going any lower!
It is so tempting to go too high, as power cleans feel easy. But those thrusters are the killers. My form didn’t look great at all, but I had to push through it.
you pushed the pedal to the metal in the last two rounds, amazing job
Thank you, Jorge. I still didn’t feel like this was one of my best efforts
Serious squat loads, esp for 1st thing in the a.m.
Thanks. The 307/4 was a 2# increase with 1 extra rep over the last time we did this. i think it was your advice fore to start heavier, so I did. The advice worked
Awesome! Glad it worked!!
Made up Yesterday’s
A. 3x HS Walk, 20 pistols, 7 MUs
B. 15:44 Rx. 800m run (4x200m), 20 pull-ups, 10 HSPU. Runs still a little slow due to jacked up left ankle.
C. 6x 1min on 30s off: zig zag dribbling drills. 2x Left foot only, right foot only, both feet. Hopefully I won’t have two bricks for feet this week!
Nice work on B.
Thanks, it felt like I was running in wet cement. You did great on today’s B. I had planned on making up yesterday’s on Sat until seeing today’s workout ?. It seemed a little more fast-twitch focused than I was ready for after a sinus infection. Not looking forward to making it up!
I appreciate the words of encouragement. I knew going into this I would have to scale. I’ve only done 135# thrusters one other time (a couple months ago in this track), so I knew 155 would crush me. Even scaled, I was all over the board time-wise, so not a great wod for me.