2
Apr
Monday, April 3rd
WOD
Overhead Squat
5-5-3-3-1-1-1
Then, complete 4 rounds:
One minute sprint for calories.
Use the assault bike for at least 1 of the sprints, use the rower for the others.
Rest 3 minutes between efforts.
Post all loads and total calories across all 4 rounds to Comments.
5-110
5-110
3-120
3-120
1-135
1-135
1-135
71 cal
Ohs:
5-5-3-3-1-1-1
125-135-145-155-165-180-190
Cals:
Row-28
Row-26
Bike-19 (~40sec)
Row-18 (dead)
OHS: 135(5)-155(5)-175(3)-185(3)-195(Fx2)-195(1)
Shoulders not cooperating this morning
Bike: 37 cals; Rows: 24, 22, 23
106 total
That’s a crazy bike score
OHS:
135(5) – 155(5) – 175(3) – 185(3) – 195(1) – 205(1) – 210(f – failed the jerk)
PR for a 1 rep is 217#, that might have been the last time I tried a 1 rep. It’s been a while.
25 (row)
24 (row)
17 (bike)
22 (row)
Total: 88
OHS: 95(5)-105(5)-115(3)-125(3)-135(1)-145(1)-155(1)
20# PR. First time ever this lift has felt remotely close to comfortable
Cals
28(row) 27(row) 26(row) 21(bike) – 102 total
I highly recommend saving the bike for last, just kidding. My quads literally exploded at the end.
Rock star performance
OHS
5s: 85,90
3s: 95,110,110 (accidentally messed up the rep scheme)
1s: 115,125
Row/bike calories:
21
17
21
22
81 total cals
OHS
(5): 70lb
(3): 75lb
(1): 85lb, 90lb, and failed the last 95lb attempt b/c my arms got tired
Row/bike
16,14,14,15 – 59 total
Overhead Squat:
(5s) 105-110
(3s) 115-120
(1s) 125-135-140(F-failed jerk)-140(PR)
17-19-17(bike)-18
total cals: 71
That’s crazy OH strength
OHS
85(5) | 95 (5) | 105 (3) | 105 (3) | 110 (1) | 112 (1) | 115 (1)
18 | 16 bike | 18 | 18 | 18 = 70
5 Rounds:
Max Strict HSPU 12-9-8-6-7
1 minute hollow (These were weak sauce)
Bent over fly rows for funzzies
65-65-75-75-85-95-95
22 – row
20 – row
21-row
23- bike
Giving the shoulder a rest day.
Back squats:
5s – 245-255
3s – 265-275
1s – 285-295-305
Sprints: Row/Bike/Row/Row
34/28/25/25
Took a while to walk that one off. Woof.
I almost fell out the door on my way home.
OHS
5s – 93 – 103
3s – 113 – 118
1s – Failed the jerk @123 all three times
Bike 20
Row 22, 19, 18
Total 79
125(5)-135(5)-155(3)-175(3)-185-205-220pr for jerk and ohs
(had to fight to control it and pinched something in my upper back)
R-22/R-23/B-24/R-20 = 89
damnnnn daniel
For realz, I need to start popping by for OG to work on my OHS again.
OHS – 85
Calories- 82
21/20 (bike)/20/21
OHS #265 PR
Solid!
Damn LOS
Step ups 6×5 each leg with 35 lbs dumbbells
Then
3 rounds for time
27 cal row
21 bench press @135
15 ghd sit ups
9 strict pull ups
13:59 rxd ????????????
First cardio wod since surgery and I’m dying
That feeling is ????????????????
Overhead Squat:
(5s) 65
(3s) 70
(1s) 75, 75, 85
Row/Bike for cal: (total 78)
23, 20, 16 (bike), 19
OHS:
155×5, 165×5, 175×3, 185×3, 195×1, 215×1(fail), 215×1
1 minute SPRINT max cal:
row/row/row/bike
29/29/29/20
107 total cal
OHS
135(5) 155(5) 175(5)
195(3) 215(3) 225(3)
245(1) 255(1) 260(1) 265( jerked it but failed the ohs)
“Jacked Jcash”
3 rounds for time
27 cal row
21 bench press 135/95
15 ghd sit-ups
9 strict pull-ups
12:25 Rx’d
OHS
5’s: 50, 55
3’s: 60, 65
singles: 70, 75, 80
900% satisfied with the cooperation from my shoulder lately 🙂
Bike: 17
Row: 21
Row: 20
Row: 22
Totalz: 80
Yeeaaah
50-40-30-20-10 reps for time:
GHD Sit-Up
Hip Extension
19:50, quite a bit slower than last time, but no stressin
Overhead Squat 5533111 48 53 58 63 68 73 78#
Cal 68
OHS
83(5)-88(5)-93(3)-98(3)-103(1)-108(1)-113(1)
15# PR!
The jerk scares me
Calories
17-15-15(damn bike)-13
60 total
OHS: 5: 52, 57; 3: 62, 67; 1:72, 74, 77 (PR!)
Cal: 19, 12, 16, 15. With the 12 being the bike. 62 total.
Overhead Squat
85-95 5’s
95-95 3’s
100-100-105 PR singles
Death Bike: 22
Cal row 19
Cal row 18
Cal row 20
Total 79
This has got to be one of the hardest lifts…maybe it explains why I can’t do a pull up as of yet!?
OHS 65#, 75#, 75#, 85#, 85#, 95#, 105#
Row 25, 27, 23 Bike 17
OHS to 195.
1 min on the assbike: 34calz
OHS
135(5)-155(5)-175(3)-195(3)-210-220-230(f)
Calories
Total = 108
Ass Bike – 36
Row: 26-25-21
OHS 85(5)-95(5)-105(3)-115(3) -125(1)-135(1)-145(1)PR- 155(f the jerk)
Should have tried 150, but I got greedy. Gotta work on my jerks.
1000m recovery row. No sprints due to a head cold.
OHS
73-80-85-90-95-100-105
Row 20 cal
Row 19 cal
Ass Bike 18 cal
Row 17 cal
Total 74 cal
OHS
95(5) – 100(5) – 110(3) – 115(3) – 125 – 130 – 135(PR!)
Cardio Party Time
Bike 24 (2 cal PR)
Row 19, 22, 22
87 total
OHS were a total joke
5- failed attempt @63
5- failed attempt @61
3- 61 (found a comfortable grip)
3- 63
1- 68
1- 73
1- failed attempt @83
Bike 17
Row 20, 19, 20
Total: 76
Yoke squats
132-142-152-157-162-167-172
Row 19-19-20 bike 14 (one handed)
OHS: 83(5)-93(4whoops)-98(3)-103(3)-108-113-118
18(bike)-17-16-16 67 total
63/53 ????
OHS: 33-33-43-43-53-63-63
Ass bike: 10
Row:14
Row:14
Row:15
OHS – 135×5 145×5 155×3 165×3 185 195 205(f)
1 min ass bike 44 cal. Quit while I was ahead. That’s the most painful 1 min in sports I know of.
OHS:
73(5) 83(5) 88(3) 93(3) 98(1) 103(1) 108(1)
10# PR
16(row) 17(bike) 14(row) 14(row)
51
Cal
1- 19cal
2-17cal
3-17cal
4-17cal
OHS:
75-5
85-5
95-3
105-3
115-1
125-1 failed
125-1 failed
OHS
75-85-95-95-105-110
Bike 22
Row 18-16-17
Cal 73
OHS – 95-95-105-105-115-115
Bike 24
Row 17-18-20
OHS – 75 – 85 – 95 – 110 – 115
Bike: 22
Row: 27, 22, 19
ohs worked up to moderate single @ 185
prior to mob project that was a heavy single, positions felt good.
Ohs:
5-5-3-3-1-1-1
95-115-125-135-145(F)-145-155
Cals:
Row-29
Row-27
Row-25
Bike-21
Total:102