Workout of the Day
A.
Every 3 minutes, for 18 minutes (6 sets) of:
5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down with support)
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups
A. Bryan – 285#. Christy – 145#.
B. Bryan – fail power cleans. Christy (75#) – 2 rounds + 6 power cleans.
A. done using 365# and 30 ” box
B. 3+9
A. Deadlift: 160kg; Box Jump: 36in (one of the hardest EMOMs I can recall)
B. Rx: 4+5
Forgot to log yesterday
A: 225×5 for.deadlift and a 24″ box
B: 3rds even I can’t get chest to bar for that many. Any tips would be much appreciated. I can do reg, weighted, and butterfly pullups just fine, but can hardly get 1 c2b. Help!
C2B are a tough movement for many people. Strive to strengthen those rhomboids with movements like bat wings or chinese rows seen here:
https://youtu.be/1PBTY0AQRX8
A.) 315lbs/35″
B.) 2 + 26 RX
good job Jose! solid numbers
A: 12 reps @ 225# (i don’t have more kgs, max reps DL 17), 20″ box (i have only one)
B: 2 rounds + 5 reps @ PC 110#
today condition at a low level 🙁
You may want to invest in some more weight my friend as you are getting super strong! As far as conditioning, you will have good days and bad days, the key is consistency. Keep it up!
Or just sign up for the traditional gym with equipment for functional exercises – these appear in the my area.
A. 315lbs
36″ box
B. 3 rounds + 8 PCs
Felt like my back was pretty tired from the Back Squat 3RM yesterday. Gotta get on the foam roll
Solid numbers. Work on those hamstrings and hip flexors as this week we have done a lot of hinging and that should help loosen up your back =)
A. Deadlifts at 375# box jumps at 34″
B. 3+5 RX hands were ripped up after deadlifts, this was a nasty workout
I hope your hands are ok!! Never worth it to tear them apart. Feel free to substitute movements out when you feel like your hands are about to rip. Give them time to heal up! 🙂 Great work today Evan!
A) Deadlift @ 340 for 5×5 (75% of 455). Done with a pause at the bottom of each rep. Tall box jumps done at 30″. Didn’t have anything to add to make it higher.
B) AMRAP in 10mins: 10 power cleans 155/10 burpees over the barbell/10 CTB pull-ups
3rds + 3reps
Nice work today Richard!!
Thanks!
Strong numbers my friend. Next time if you don’t have a higher box for the tall box jumps, you can try putting a couple plates on top of the box if possible, or strive for max vertical jumps to a target if possible. Always looking for ways to challenge you so we can maximize your potential =)
A.
all 6 sets at 75%= 288lbs and 35 inch box jumps
B.
2 rounds +6 chest to bar pull ups RX
This one was tough, glad it was over lol!
Your posterior chain will be a bit smoked after this one.
A. 1) 225, 2) 225, 3) 230, 4) 235, 5) 235, 6) 240 # deadlifts and 24″ for box jumps
B. 3+11 RX Brutal after part A!
A. 6 rds at 315 and 36″
Had to skip B, saving that one for later. Looks fun.
Excited to see your score for part B as it was a spicy workout.
A. Done at 275 with 30″ box
B. 3+02 Rx
Shouldn’t have been this tough…disappointed in myself today
Hey Kyle! I’m sorry you are not feeling great about the day! That happens to everyone from time to time. Talk me through the workout and your thoughts. Why do you feel disappointed in yourself?
Part a
175, 24″
Seriously sucked because it felt like 275 lol. But the box jumps went well I felt fast
Part b
Had to stop at 4:43 with 1 round and 6 burpees above my right elbow I started feeling pain. I think from yesterday’s hspu and not sleeping as well and not stretching as long as I usually do my body just said please stop. Lots of mobility tonight and tomorrow.
Oh Man workout B was a BEAST!
#105
2 Rounds + 10 Power Cleans and 1 Burpee.
I said the ‘F” word a lot. LMAO.
A. 105kg and 30″(70cm) for all sets. Could have upped the weight on deadlift, but I can’t remember last time I did 1RM deadlift, so I went for the old 1RM.
B. Made 2 rounds + 5reps, the PowerCleans was heavy for me, but I didn’t want to go down in weight. Have to get used to heavy weights 🙂
A. Off 395…Did 315 X 5 for all sets. Used 40″ box for the first set then switched to 30″ for the remainder.
B. 4 + 4 PC RX. Tough WOD.
Awesome work Jon! Glad you liked the workout 😉
A. Completed at 130kg and 1meter Box Jumps.
I feel I could’ve gone a bit heavier on the deadlift, but now I got to focus on speed of the ground and technique, so all good.
B. 3 Rounds + 1 PC @ 60kg. Finished that last set of powercleans outside of the timecap
Solid work today Steven! Now you know to add a bit of weight next time 🙂
Cruel & unusual punishment today…
A. 315#x5 for 4 rounds, had to drop to 275#x5 for last 2 rounds. 30″ box jump
B. 2+24 Rx … no energy, just went through the motions
Some days are definitely like that! Great work and way to get through it!
A. 315 Deadlifts + 36″ box jumps: all UB
B. 3rds + 10 reps as Rx
*Great workout…good test of will for the conditioning piece 🙂
Chad, give yourself a second between each box jump… when you say “Unbroken” Do you mean you were bounding all of those jumps?
Great work today!! Solid metcon score!
haha…no way can I do bounding box jumps 🙂
Yes…I’m giving myself a pause at the bottom to reset so I guess technically it’s not unbroken. I just mean there was no break, etc…
great workout..thanks!