Workout of the Day
A.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps
Goal is to establish today’s 5-RM.
B.
Every minute, on the minute, for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle – note weight used)
A. Bryan – 95#, 115#, 135#, 145#, 155#.
B. Bryan =- 145#.
A. 165, 185, 190, 205,215#
B. Done using 185# ouch.
A. 85×5,95×5,105×5,115×5,125×3 failed on 4th, bar got away from me
B. Done at 125#
Great work Carm!
A. 165, 175, 185 X 5, 195 X 3, 195 X 3.
B. Done RX at 185. All sets 20-26 seconds.
Almost got in to that 200# club today! And great job on the conditioning EMOM!
A: (110×5) (120×5) (135×5) (155×5) (175×3)
B: Use 135 on cleans, last two sets use 155
Steppin it up! I like it. Nice job, Alberto!
Almost forgot to post. Got to 105 x4 on push press the last rep I had to push jerk a little.
B:used 105 on cleans. Felt easy breezy on first 3 sets then cleans were making me wanna cry! Burpees were fine throughout, but thank heavens it was only 10!
Great work, Amber!
A. (135, 165, 185, 195, 205) x5
B. PC: 185lbs. Brutal
Awesome job!
A. PP 5 x 155-165-170-175(4)-175(3)
B. 6.5 rds at 175, then redlined and busted EMOM. Finished out with min rest between work sets. Tough one.
Nice work, Andy! Way to grind it out.
A. Push Press: 170# x 5, 185# x 5, 195# x 5, 205# x 4, 205# x 5
B. Burpees: 10 reps; Power Cleans: 215# x 4 rounds, 225# x 4 rounds
Great job, Kyle! Way to go heavy with those cleans!
A. 135, 155, 185, 205, 225
B. RX – Power Cleans @ 185# – This WOD was a good push and felt good!
Nice work, Evan!
A. 185/205/215/225/235×4 just missed lockout on 5th rep
B. All done at 185#, cleans felt good, lungs not so much
5 for sure next time!
A.
115, 135, 140, 150, 160(3) dropped the bar and finished the last two. :/
B. Alternating EMOM
10 burpees
5 power cleans @160 unbroken
This one was really spicy, but fun!
Way to go, Felix!
N9 barbell work. Tweaked my back on Saturdays wod (95# cleans of all things) feeling a bit better but still taking it easy.
A) 12:00 emom
Odd 15 burpee
Even 15 cal assault bike
B) 12 rounds row 1:00 / rest 1:00
312m – 316m ea round. Last one 322m.
Oh no! How is the back feeling today?
Feeling better today. Going to warm up good for this wod. I won’t be squatting due to my knee – which is feeling better each day also – but I’ll take today’s metcon
A) 135, 155, 165, 175×4, 155
B) @135
Awesome job, Vic!
I just did part C: 85# Power Clean.
#hellasweaty
Nice work, Nemesia! Hopefully the heat will break for you soon! It’s just now starting to cool off here in SD.
A. 95/115/135/145/155 barely got 5 on the last one. Not sure what my max was but it felt good.
B. PC 95#. Kept it light to focus on form.
A. 155/165/175/185(3)/195(2)
B. 175 for sets 1-4; 155 for sets 5-8
*Limiter was breathing on B. First time PC’ing in 2+ years so should have been more conservative throughout.
Great job! Welcome back to power cleaning!
A: 5 PP each round…#65, 75, 80, 85, 90, 95×1.
B: PC #105. Felt really heavy today. I was really sick last week and lost #7 :(. Still recovering!
C: back squats: 5-3-3-1
#95, 115, 115, 125. #10 pr! Yay!
PR stars! Awesome job working your way back from sickness. We really love your passion and enthusiasm. Keep it up!
A. 115×5-135×5-145×5-155×5-165×3
B. Power clean w/ 135 – touch and go.
Nice Job Mark! Next time you can probably go a bit heavier on the cleans in Part B as you seem to be very strong with 135#.
1: 5×121#/5×132#/5×143#/5×154#/5×165#
2: 176# al the way
Awesome job hitting all 5s on the strength and great consistency on the cleans in Part B.