Workout of the Day
A.
Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)
B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
A. Bryan (banded push-ups x 8 reps vs. bench press, strict pull-ups) – 13, 10, 8, 8.
B. Bryan (50 push-ups, 60# dumbbell swings vs. kettlebell) – 14:10.
A 165×8/12,185×8/12,205×8/11,215×8/8 read it as doing a single max rep pull1up.
B 13:42 32 kg
A: Bench Press 165# : 8/6/6/5
Pull-Up : 13/10/9/8
B: KB Swing = DB Swing 55#
10:20
Great work Matt!! Super strong time on that metcon!
Did this today as I missed it on Friday.
A. Bench press: 185 4×6
Pull ups (strict) 13/11/9/10
B. (55# KB) My arms were toast: 18:49
Great work Anthony! It was an upper body challenge that’s for sure 🙂
aj dnes si dam do telicka
ajojte
A. Bench Press: 275lbs. 4×8
Strict Pull-ups: 25, 21, 18, 18
B. 50 push-ups. DB swings with 75lbs
10:28
Back feels exhausted this week. Need to get low back stronger!
Really strong work today!
Keep incorporating core into your daily routine. Warm up each day with some hollow holds to activate your midline and keep your low back from doing all of the work!
Thanks for the advice. I’m usually not too sure what to do as far as warm-ups before jumping into the WOD. It would be cool if that was included in the WOD as well
A) Bench Press 205×6 for all 4 sets, strict pull-ups 26/20/20/20
B) For time:
50 Push-Ups
300 Meter Run
30 KBS 32kg
300 Meter Run
50 Push-Ups
300 Meter Run
30 KBS
300 Meter Run
14:00
This was all mental for me. Felt slightly dizzy and lightheaded after part A
Fantastic finish today! Sorry you felt dizzy! Hydrate lots!
A: shld kinda tweakn still so did 85# cg bench and strict pull up. 8 each time on bench and 5-10 on pullups Did every 3 mins vs every 4…trying to catch the cubs/cards game! Go cubbies!!!
B: went lighter on kbs, bad week…so 35# finished in 9:30
A. DND short on time
B. 12:40 32kg kb. Push ups all in sets of 10, KBS 15,15 then 20,10. This was a mental one for me. Had to push on the runs and KBS and just pace the push ups. Great programming as always.
Glad you liked it! Great work!
A1: 4 sets, 8 reps of 65kg
A2: Butterfly: 28, 16, 17, 13, Didnt have a chance repeating 28 haha 🙂
B. 14:55, only had 16kg KBs, but I didn’t change any reps. But on the other hand I had to run outside and there is no street lights and I could barely see the road, and in addition it is -5 degree celcius outside.. 🙂
Great workout!
Great job today Fredrik! Way to get it done!
moc si dam do tela dnes
ajoj
A. Completed at 8x70Kg
Max Effort Strict Pull Ups: 12/10/8/8
B. 17.53 as Rx @ 24Kg Kettlebell (heaviest kettlebell at my gym sad enough)
Went to a concert last night, had some beers, ate a burger, was good fun but I had to pay the price today, felt sluggish through the whole workout. Still happy I got a solid workout in. Thnx!
Sometimes you need a little mental break 🙂 Never feels good coming back but it’s great for the soul! Hope you had fun!
Great work today!
A1. 205/215(7)/215(4.1.1.)/215(2.1.1.1.1.)
A2. 20/20/20/20…butterfly
+
B. 14:33…did Russian KBS w/40kg
*No spotter for bench so later sets were broken. Did butterfly pull-ups for the first time in a couple years so did skill sets of 20 unbroken instead of max reps. Horizontal pressing endurance (aka push-ups) is always a struggle with long limbs 🙂
Ok…I’m off for a bit. I’m traveling around Italy for the rest of the month with my wife. Dream vacation before we have kids 🙂
Thank all of you guys for being a great community for the people!
Gone til November,
Chad
Chad that is so amazing!! Have the best time in Italy!
Great work today! We look forward to having you back but don’t rush 😉 Enjoy!!!
A. Bench press @ 155#, strict pull-ups
6/14, 7/11, 6/10, 7/8
B. @ 32kg KBS … I call this WOD “Schwarzenegger”
14:17
Great work today Aaron! I approve the name 🙂 Seems appropriate for this workout!