Wod

[Poser]

Did this one for the 2nd time yesterday in the 105 degree heat. This may very well be my favorite WOD:

Muscular Endurance
6 Way Barbell Complex, done continuously without setting the bar down:
2x thru
6 Snatches
6 OH Squat
6 Backsquat
6 Good mornings
6 Bent over rows
6 Deadlift

75#, rest 2-3 minutes, repeat @ 95#

6x
6 Barbell Lunges with 40% Backsquat 1RM
6 10 inch Box step-ups with 2x 30# dumbbells
6 Split Jumps
Rest 2 min

Pullup/Ring Dip circuit:
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

Cool down

 

[Poser]

Backsquat:
5@60% 5@65% 5@70% 5@75%
Front squat
5@60% 5@65% 5@70% 5@75%

For time:
75 KB Swings 24kg
30 Thrusters 95#
50 KB swings
15 Thrusters

nasty.

 

[jmez]

Bench press 5 sets of 3
Start with 70% of 1 rep max

4 Rounds for time:
6 burpees
20 abmat situps
8 hang cleans 135#
20 pushups
15 air squats

 

[jmez]

3 round for time
800m run
20 deadlift 225#
40 double unders
20 toes 2 bar
40 double unders

It was 100 degrees out. That sucked.

 

[jmez]

Little different format today. All lifting, mainly work on form on various lifts. Can go heavy but if form starts to break down at all lower weight.

3 rounds
5 front squat
5 strict press with feet in a clean and jerk catch postion
5 clean and jerk

High hang clean 2-2-2-2-2
Clean and Jerk 1-1-1-1-1
Pause squat 3s 3-3-3-3-3

 

[Poser]

Bench Press:
6@65%
6@70%
2x6@80%

For time:
400m Run
7 Power Snatch 115#
7 Overhead Squat
25 Lateral Over the bar Burpees
7 Power Snatch
7 OHS
25 OTB Burpees
7 Power Snatch
7 OHS
400m Run

 

[Poser]

EMOM for 10 min
Jerk X2 @ 70%

Every 3 min for 15 min
10 calorie row
4 power clean 70%
4 Front squat
4 Shoulder to overhead

every 2 minutes for 10 sets
backsquat
5@60%
3@75%
1@85%
3@80%
3@85%
2@90%
3x7@75%
^Grueling

8 min amrap
8 handstand pushups
8 Burpees

 

[jmez]

12 min AMRAP
11 kettle bell swings 70#
10 wall balls 20#
9 clapping push ups

 

[jmez]

EMOM, capped at 20 min

Wall balls 20#
Pull ups
Burpees
Abmat Sit ups

5-4-3

This was a good one. Everyone starts at 5 reps on each exercise, you have one minute to complete. When you are done you can rest until the start of minute 2, then 3, then 4 etc. If you don't complete 5 reps on everything then the next round you drop to 4 reps on every exercise. If you can't complete 4 reps on every exercise in a minute then the next round you drop to 3 reps on every exercise. If you can't complete 3 reps on every exercise in the minute then you are done.

I did 8 rounds of 5 and 12 rounds of 4.

 

[Brandon Pattison]

150 8-count body builders
150 burpees
14 flights up and then back to the bottom. I had a blowout at the bottom. 25# plates. This session sucked.

 

[jmez]

Deadlift 5 sets of three, start at 60% of max and work up

1000m row
30 snatches 115#
1000m row

 

[jmez]

Power clean 6 sets of 2 reps

5 rounds
10 deadlift @ 225#
10 knees to elbows
200m run

after 5th round 100 double unders

 

[jmez]

3 rounds 30 minute time cap
200m run
15 pullups
200m run
20 pushups
200m run
25 sit ups
200m run
30 air squats

 

[jmez]

Back to the gym. I'll be sore tomorrow.

Wendler week 3 back squats

"DT"
12 deadlift 155#
9 hang clean 155#
6 push/split jerk 155#

5 rounds

 

[jmez]

Wendler Week 3 bench press

10min EMOM Squat snatch

3 min AMRAP
3 snatch 135#
9 wall ball 20#

3 min rest

3 min AMRAP
3 thrusters 135#
9 burpees

 

[Poser]

Did this one on Sunday. A lot of volume, but I hit new PRs on Front squats and C&J during the process. Took the next 2 days off as I was beat up pretty good.

A. Front Squat
Every Minute on the Minute
2@60%
2@65%
2@70%
1@75%
1@80%
Rest 1 Min

Every 2 minutes:
1@85%
1@90%
1@95%
1@95%+
1@95-100%+


B. 20 Minutes to work up to new 1 Rep Max or Heavy single: Clean and Jerk


C. Every 2 minutes for 10 minutes:
Backsquat
5@75% of 1RM
(absolutely grueling -short recovery time and quads are smoked)

D. 2 Rounds for time:
1500m Row
30 Chest to Bar pullups

 

[jmez]

The She Devil Today

"Fran"
21-15-9
Thrusters 95#
Pull ups

This is the worst 4 minutes of your life.

 

[jmez]

Wendler Week 3 Deadlift

For Time

Run 1mile
70 double unders
60 Kettle bell swings 35#
50 Burpees
40 High Sumo Pull Deadlift, 35# KB
30 pull ups
20 Handstand Push ups
10 Muscle ups, bar or rings

 

[jmez]

5 rounds, rest 2 min between each round

12 snatch @95#
14 OH squat @ 95#
16 over box jumps
18 wall ball @ 20#

That sucked.

 

[jmez]

Wendler week 1 squat, add 10lb to 1 rep max for workout numbers

5 rounds for time
10 toes 2 bar
12 thrusters 95#
14 KB swings 53#