A.
Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)
B.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds
A.
Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)
B.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds
A. 5:21 RX. Usually in the 4 min range, but I’ll take it.
B. 55#. Squats. Felt wrecked. 10# for trap.
Took wife out last night and had a couple of bottles of wine.
Felt like crap all around. Happy I survived the training session.
Yesterday’s
A. 55# x 5, 65×5, 70×3, 70×3, 70×3
B. 5 rounds + 11 reps
SHSPU with abmat – UB but slow with rest at top
Ring dips (kipping) 6/3
T2B – UB,UB, 8/4 remaining rounds
*** Transitions very slow… shoulders were not enjoying this at all!
Yesterday’s
A. 65, 70, x 5, 75x 4, 80 x 3, 80 x 2
B. 5 + 8 ring dips.
HSPU off 60” box
Ring dips assisted with toes
But hey, I did TTB unassisted and unscaled! ?
A: 4:05 RX. Wanted sub 4. All thrusters UB
B: Split squats at 75# BB. These were terrible.
Trap raises with 10 lb DB.
The mobile site needs HELP I get logged out of Disqus constantly
A. Scaled to 115# (and glad I did)
Thrusters 5X3/4X3/3X3 plus Burpees = 9:08
Then A from yesterday:
95/115/125/135X5 then 145X3
Then back to B (today):
BSS @ tempo (2) 25# DBs
No incline bench so skipped SATR
A. 5:28 Scaled to 115#. Went 8/7, 4/4/4, 3/3/3 on thrusters and UB on burpees. Shoulders weren’t happy with me today but I pushed through. 115 seemed like a good weight for today after reading Libby’s notes.
B. Used 40# dbs for squats & 10# for trap raises. Did 8’s each rd
A. 5:35 Rx
B. Lighter KB for BSS and 2.5-5# for SATR
That’s a great time on A. That was not easy
Luke
A. 7:01
B. 55# x 8 reps each leg
20# x 8 each arm
C. Muscle ups + GHDs
This whole thing was hard. Just starting to come out of my WOD coma now.
Hello, Fran lungs!!
Good morning everybody…
A. 6:36 RX; went 8/3/2/2, 4/3/3/2, 3/3/3 on thrusters. 6 min was goal time. had nothing in legs or shoulders, but muddled through.
B1. 50# x 8 reps each leg
B2. 10# x 8/8, 5# x 10
Good times on A! Have fun.
Speedy muddling!
Haha! Yeah… I guess it’s relative. I think there will be some sub 5s on this one.
Did yesterday’s A. 5×85#-95-100 / 4×105 / 2×110. Couldnt get rep 3 so I did 2 push presses with slow negative. Kept tension and elbows straight underneath the bar when grabbing from the rack and it helped. ROM is also improving but still compensating a little with lower back B. 5 rds + 4 Rd 1 did abmat shspu, 3reps in round 2 then switched to box. RD all broken up and messy. T2B ub except rd 5 C. Single arm landmine press 15×70# – 75 – 75 (90s rest) D. Alt EMOM x 8 min 8 strict pull ups… Read more »
Nice accessory! Sensible switch to the box in A too.
Thanks, James! Have a great weekend
Went to a Spin class with work colleagues today, trying something new! Was good fun. I’ll catch up on this tomorrow.
Happy Friday! The workout is prior to the accessory work again today, so that means go hard and all out effort on Part A. Warmup: Run, bike or row 2 mins then walk with a med ball overhead for 100m With your med ball: 10 good mornings holding MB in front + 10 goblet squats + 10 kang squats + 10 wall balls + 10 lateral jumps over the med ball With an empty barbell: 5 front squats + 5 push press in squat stance + 5 thrusters Start warming up and building thrusters to the weight you’re going to… Read more »