1.) Every 90 seconds for 5 rounds 3 Back Squat establishing a 3RM
Rest 3 minutes
Max Effort @ approx 90% of established
*2.) Every 2 minutes for 5 rounds 3 Split Jerk establishing a 3RM
Then
Max Effort @ approx 90% of established 3RM
Establish 3RM 1 ME set @ approx 90% of 2-5. You can use the same scheme as above or do your own, do not rest greater than 3 minutes between sets.
Complete *3 & *4 using the same rep scheme as above, rest as you wish between sets
*3.) Push Press
*4.) Bench Press
1.) Sass-pants
30 Chest to Bar Pull-ups
20 Kettle Bell Front Rack Lunge 2/1.5 pood
10 Deficit Strict Handstand push-ups 3×45/2×45
30 Kettle Bell Front Rack Lunge 2/1.5 pood
20 Chest to Bar Pull-ups
*2.) 9-7-5
Strict Press 155/105lb
Dumbbell Weighted Ring Dips 45/25lb
*3.) 10 minutes banded Overhead Barbell Kettlebell Walk
Note: Clock keeps running continuously so the longer the bar sits on the floor, well the longer it sits on the floor.
*4.) 5 Rounds
10 Hip Extension
10 Sumo Deadlift High Pull 95/65lb
Rest 3 minutes
Max Effort @ approx 90% of established
*2.) Every 2 minutes for 5 rounds 3 Split Jerk establishing a 3RM
Then
Max Effort @ approx 90% of established 3RM
Establish 3RM 1 ME set @ approx 90% of 2-5. You can use the same scheme as above or do your own, do not rest greater than 3 minutes between sets.
Complete *3 & *4 using the same rep scheme as above, rest as you wish between sets
*3.) Push Press
*4.) Bench Press
1.) Sass-pants
30 Chest to Bar Pull-ups
20 Kettle Bell Front Rack Lunge 2/1.5 pood
10 Deficit Strict Handstand push-ups 3×45/2×45
30 Kettle Bell Front Rack Lunge 2/1.5 pood
20 Chest to Bar Pull-ups
*2.) 9-7-5
Strict Press 155/105lb
Dumbbell Weighted Ring Dips 45/25lb
*3.) 10 minutes banded Overhead Barbell Kettlebell Walk
Note: Clock keeps running continuously so the longer the bar sits on the floor, well the longer it sits on the floor.
*4.) 5 Rounds
10 Hip Extension
10 Sumo Deadlift High Pull 95/65lb
You must login above to log your score
Amanda Zeamer
13:06
Branded strict chest to bar, two ab mat and plate for hspu, rx weight. Squats up to 140#, 125 for 5, yesterday’s workout with double under practice
14
0
Christopher Adam
6:40; 335x3rep; 5reps@305
Bench press 255# 3rep 5rds every 2mins of 15 cal Assault bike 10 Bar over burpees
13
0
Grace Adler
9:41
40# KB step up instead of lunge, 1 abmat strict HSPU. BS ^155#. 15@140#.
2
0
james macco
12:22** 2 ab mats for hspu. they were weak
235# BS. / 5 @225#. Need to lay off squatting for a while. Patellar Tendon hates me./ EC of overhead KB walk. Fun!
16
0
Jennifer McFall
195BS (10lb pr) , 5@ 175. 9:40, thin blue band c2b, hspu 25lb plate +abd mat
11
0
Justin Peterson
4:27
18
4
What?
And you said you were “average” this morning? 🤔
Did you skip some lunges? 😜
There you go gettin’ all super-human on us again!
Krystal Lowney
12:55 2 mats for strict hspu
BS up to 155#. Forgot my gym bag but discovered TOMS are totally acceptable for BS and the wod.
17
1
Toms rule!
Lauren Kalil
Finished sometime shortly after cap***
***C2B combo of triples and using band, HSPU deficit with 15 plates. BS 3RM 230#, bench press 3RM 130#, strict press 75#/10# DB ring dips, EMOM of ass bike and lateral bar over burpees, Sunday’s snatches and clean and jerks
11
0
Megan Vogel
10:32**
2 ab mat strict. Tried one mat - woof. Went back to 2. ^240 BS. 3 rds HSPU max effort. Ring row/plank circuit.
17
0
Paula Soletski
12:51, hspu on box, c2b first 10 then red band rest of round, then 2nd set 3 then rest red band. 155 # bs, 140# 8 reps
16
0
Pauly VanderKelen
Rest Day
Studied for Calculus 2 - Exam 2 / Back squats & Sass Pants complete on 10/24/18 - 330# 3 rep - 10:24
0
0
RaLinda Lamberies
BS to 145#/ 15@135/12:50
BS = / C2B, 1 pood lunge, mat and 10# plate hspu
4
0
Shannon VanPay
Long time. All the modifications and singles.
3rm BS to 195#, then 6 at 175#
11
0
Sylvia Christensen
7:28 (not deficit)
195# 3RM (205x1... ugh!) snatches ^140. E2MOM x 5 10 DL (175), 20 sit ups
13
0
Theresa Rosenquist
6:51***
***#30 BOR/#26 SA KB lunges/#18 SA KB SP. 5×{3 SA KB FS: #40/42.5/45/47.5/53, ME: 10@#45
15
0
Timm Uhlmann
11:03 continuously scaled back hspu. BS to 225
EC2 at 115 PP and 35 dumbbell dips. Bench Press EC up to 175 (body weight woo!) Then 5 at 160. A couple strict ring mus. Handstand walking, and core work. All the things!
13
0