A.
Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes
B.
Five rounds for time of:
Run 400 Meters
10 Toes to Bar
20 Push-Ups
A. Bryan (40# x 2 reps, chair tuck hold x 30 sec vs. L sit). 10, 7, 6, 5.
B. Bryan – 18:53.
A1: 2|2|2|2 12#
A2: 3|3|3|3 with a hold for the last one
A3: 10 sec in Lsit, 10 sec in a knees at 90 and repeat till timer hit 45
B1: 19:23 – I think i am running further than i need too. Need to figure out the Gym’s track length coupled with the stairs to get there and back.
B2: Did 5 T2B, then 10 PU and repeated the set to close out each round
Haha yeah, our 400 is actually 429. The members made us re-measure it. 🙂
A: had trouble with pulling today! Not feeling strong 🙁
20#x3 25#×3 30# x2 30#×2
Strict 7,6,5,5
Lsit 30, 30, 20/10, 15/10/5
B: rx 15:52 last 2 sets of ttb tough, pushups, last 5 tough each set.
Conditioning: worst thing ever… every 3 min x 24 mins: 45sec max pumps on airdyne rest until 3 min…bad news bears!
Did you barf?
Found out yesterday I have a stress fracture in my left big toe, do will be modifying the next 6-8 weeks but this was a good wod for that.
A) 40# vest 3/2/2/2
7/5/5/5
B) doc said i can row as long as I keep my weight on my heal so subbed rub for 500m row
19:30, could of gone much faster but took it kind of easy today
Ouch! That sounds terribly painful! Let me know if you need modification ideas. I’ve done my share of one-leg and toeless workouts. 🙂
A) With a 15# vest: 3/6/:30; 3/5/:30; 3/5/:30; 2/5/:30.
B) 14:57 RX. I honestly don’t know how y’all did this sub 14. I died getting sub 15. Kudos to you. Y’all BA.
Great job, Holly!
A1. 4×3 @ tempo with 35#
A2. 12/8/7/6 @ tempo
A3. 4x:30 UB/20:10/15:15/15:15
B. Rx’d 13:23. Errrmagerrd that one got me.
Super fast!
Nice work bro I thought my time was fast lol
Haha. I saw your note about Anders and I had to give it a shot. Got through round 4 at 10:20 so I knew I’d be close.
Thanks. Part B was in my wheelhouse. Running and BW gymnastics are my jam. #wheelhousewod
A. 3@55# all 4 sets. SPU 10,10,8,6
B. 16:08 RX all push ups unbroken. Ran on thread mill.
Great job, Will!
A1: As Rx at Tempo: 55#x3, 65×3, 75×3, 85×3
A2: As Rx at Tempo: 10, 9, 6, 7
A3: As Rx: 30 second accumulated in 2-3 chunks
B. So I thought I would challenge myself some more with this and decided to do the runs on a Curve treadmill…let me just say that was an awful decision. My legs were toast and lungs weren’t far behind…all u/b at 18:10, I think I avg. about a 6.7-7.0 mph on the Curve.
Nice!
A. 3-3-3-2 @ 35#; 7-7-4-5; :45, :45, :35, :30
B. 13:43 Rx’d
Great job, Bob!
Thanks! Was really shooting for under 12. Still think it can be done.
A. 55lbsx 3 all sets
Pull up @tempo 13/9/9/9
30 sec lsit
B.13:43 unbroken everything runs must of been slow was shooting to beat Anders time dang it!
Two seconds!
A. 32kg KB x 3 reps every set at tempo. SPU 11, 8, 7, 5 at tempo. L-sit 30s and broken.
B. 14:36 RX. TTB UB. Push-ups 20, 20, 20, 15/5 x 2.
Great job!
A. 60lbs weighted
B. 16:58 w/500m runs
Nice!
Felt wrecked from yesterday so skipped A to do extra warmup/mobility.
B. As Rx. 13:41. Push-ups were a killer. Last round was sets of 3&4.
All the push-ups.
A. Here come the baby weights!!
A1. 2.5#-2reps/1/30sec
A2. 3.5# -2 reps/2/30
A3. 2.5#-2reps/2/30
A4. 1#-2 reps/1/30
B. No time had to coach. Since there were two coaches and I’m getting ready to leave one of the guys was talking smack about how much he was going to DL for 1RM soo we had a DL off for most weight improved since last PR. Sorry didn’t stick to programming but…..
I pulled 305# a 65# PR! Coach for the win!
I’ll try to do B tomorrow am
Awesome PR! Congrats!
Awesome!! Winning!
Holy moly 65# – nuggin futz.
65# pr!!! Clearly you were sandbaggn,lol!
I had a young powerlifter who didn’t know his own stg…his previous max was 375#…took him to a meet and didn’t tell him the weights he was pulling…he got 462# easy 🙂
I used to pull 285# but I broke my hand and foot back to back.. so I had to build from the ground up. I pulled 240# in 28JUL but there was nothing, may have been a bad lift day but its all I had. Everything felt heavy until yesterday when we lifted Deads, could have been my grip strength is finally getting back to normal as well. Having a little competition never hurts. I probably would have only gone to 295 but pushed because I had people to workout with.
Hey Crew,
If you are having any sort of pec, tricep or other shoulder tightness/struggles, you might consider switching out the push-ups with something entirely different. Or you could do a few wall climbs each set if you want to keep the upper body movement. I might do burpees!
If you do the push-ups, please spend some time after stretching your pecs and doing scap work!
A1. As Rx: 4 sets of 3 x w/ 45#
A2. As Rx: 6/5/5/4
A3. 4 sets of 2 x 15s (hamstrings were not making this easy)
B. 5 RFT as Rx: 14:09
Hello, hamstrings!
A1. 3/3/3/3 @ tempo (35 lbs)
A2. 10/8/10/5 @ quasi-tempo
A3. 30″/30″/30″/30″
B. 12’30” — substituted T2B’s with weighted v-sits (20 lb MB). Globo traffic was real today.
The struggle is real! Glad you’re finding ways to get it done though!
A: with 20kg
A1: 3/2/2
A2: 6/5/4
A3: about 30s (accumulated)
B: no time…
Glad to see you’re able to get something in each day! How’s the little one?
Thanks Michele, he’s doing all fine and I feel really blessed to be a dad. It’s so amazing to watch him grow everyday. I’ve started hitting the gym at lunchtime so when I’m running out of time (meeting or any other work stuff) I try at least to get some strength or skills workout done. But you wouldn’t believe how much you can do with a baby ! Little one is crying, 10 baby thrusters and he stops straight away! He’s getting bored, L-seated baby presses! 🙂 so I still get some conditioning activity even when I don’t make it… Read more »