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

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VanillaGorilla
VanillaGorilla
October 14, 2018 11:46 am

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.

Candy Olkey
Candy Olkey (@clolkey)
October 13, 2018 5:39 am

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!

Janelle Hudgin Winston
Janelle Hudgin Winston
October 12, 2018 10:59 pm

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! ?

Chase Popp
Chase Popp
October 12, 2018 8:17 pm

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.

Jay Pennypacker (M/55)
Jay Pennypacker (M/55) (@jaypennypacker85)
October 12, 2018 6:20 pm

The mobile site needs HELP I get logged out of Disqus constantly

Jay Pennypacker (M/55)
Jay Pennypacker (M/55) (@jaypennypacker85)
October 12, 2018 6:18 pm

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

Trion Horgan
Trion Horgan
October 12, 2018 2:47 pm

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

Matt Sutherland
Matt Sutherland
October 12, 2018 12:16 pm

A. 5:35 Rx
B. Lighter KB for BSS and 2.5-5# for SATR

Chris Pugliese
Chris Pugliese (@cpugliese0902)
October 12, 2018 4:24 pm

That’s a great time on A. That was not easy

Anika & Luke Tipton
Anika & Luke Tipton (@luketipton)
October 12, 2018 8:34 am

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.

Justin King
Justin King
October 12, 2018 5:21 am

Hello, Fran lungs!!

Chris Pugliese
Chris Pugliese (@cpugliese0902)
October 12, 2018 4:03 am

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.

James Dalton
James Dalton (@Jameseddalton)
October 12, 2018 4:08 am
Reply to  Chris Pugliese

Speedy muddling!

Chris Pugliese
Chris Pugliese (@cpugliese0902)
October 12, 2018 4:14 am
Reply to  James Dalton

Haha! Yeah… I guess it’s relative. I think there will be some sub 5s on this one.

Joey Maltais
Joey Maltais (@MightyMalt)
October 12, 2018 3:40 am

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 »

James Dalton
James Dalton (@Jameseddalton)
October 12, 2018 4:08 am
Reply to  Joey Maltais

Nice accessory! Sensible switch to the box in A too.

Joey Maltais
Joey Maltais (@MightyMalt)
October 12, 2018 10:13 am
Reply to  James Dalton

Thanks, James! Have a great weekend

James Dalton
James Dalton (@Jameseddalton)
October 12, 2018 1:46 am

Went to a Spin class with work colleagues today, trying something new! Was good fun. I’ll catch up on this tomorrow.

Libby Landry
Libby Landry (@libbyl)
October 11, 2018 9:08 pm

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 »