5-5-5-5-5
(E1/4) L1 Sets Across, L2 Max Effort
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Assistance Work
3 Rounds NFT
30 Kettlebell Swing, 2 Pood/1 Pood
Accumulate 3 Minutes in a Plank Hold
Don't rest between movements, rest minimally between rounds. Can you perform all 3 rounds of this couplet unbroken?
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CRASH-B WOD
3 x 10 min. / 5 min. @ max pressure @ 18-20
Happy Birthday, Liese M!
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Laser Bike Lane Concept Toxel
David Osorio says
This workout was done Friday evening after classes.
High Bar Back Squat(45×5, 95×5, 135×5)155x5x5
Glad to be HBBSQing again, started the first exposure conservative.
10-8-6-4-2 reps for time of:50lb DB Split Jerk each arm, from dead start on ground to overheadStrict Knees to Elbows9:50
If your hamstrings are trashed from the DL/DU couplet, I recommend taking it somewhat easy with the KB swings.
I’ll be in NJ today for my nephew’s birthday. Ill be interested to see how attendance goes today.
Sameer says
i don’t get that bike lane thing. what will a pair of green lines on the road do?
Jess says
HBBSQ:(45×5, 75×5, 95×3, 115×3)Work: 125x5x5
My lower back is still ridiculously sore from the DL/DU wod on Thursday so that made these lifts super challenging. Also my hips were so tight that I felt I was going to get stuck at the bottom.
Flaked out on the accessory work after 30 swings and 1:30 plank. Got hit with food poisoning last night and thought I could stick it out but my stomach definitely objected.
Heading to the airport now on my way to Ohio. See you all in about a week. Going to be a major challenge sticking to paleo around my family…damn Mexicans with their beans, rice and delicious tortillas.
Samir Chopra says
Well, I didn’t make it in today. Not because of the snow, but because I thought there was a noon class and slept in, only to find out the last class was at 11. Duh.
Snip says
HBBSq:(45×5, 45×5, 50×5)60x5x5Felt good!
Acc WOD:Kbell: 12 kg, all swings unbroken. May have to graduate to 1 pood.Plank: First round unbroken! Second round, 1:30/1:30, third round 1/1/1
Don’t worry, D.O., Laurel and Shane did a great job today! They even let us roll up the gate and turn the heat on full blast. (I’m glad I’m not getting that bill.)
Anne Ishii says
Jess, I can’t believe you even made it in. Kudos for killing it though.
Back Squats Sets Across:(45×5)(65×5)(85×4)(95×3)(105×3)(115×2)
115 x 5 x 5This felt better than I feared it would after deadlifts in a metcon so recently.
Inre: Accessories WOD: This was my first time KB-ing with 16kg, which I hope explains why I didn’t explode. Managed to hold up my first and third sets of planks decently (in 1 minute intervals), but my second round was broken into 30 sec. bursts.
Fox says
High bar felt weird and heavy today. Expected to get 265 for sets across, but…
HBBSq(45×8, 115×6, 185×3, 225×3)235x5x5
Sand bagged the acc work after 2 rounds cause I had a private at noon (thanks for saving me, Jeanne). Damn, 3 min planks are hard.
katie says
did a version of the acc work in my hotel room in santo domingo–3 rounds of 30 box jumps (well, upholstered stool jumps which made it harder) and 3 min planks. did the jumps straight through and the planks in 2 sets the first round, then 3 sets the next two rounds. i’m getting out of shape. ugh.but i get to spend today and tomorrow catching up on email and enjoying the comforts of the marriot before heading back to haiti for a couple more weeks. miss you guys.
paul says
squats: 5×5 @ 225. this was difficult but felt like the right weight, heavy but doable without form going to hell.
Laurel says
Samir – there is a 12pm class saturdays. We will amend our schedule!
Carlos says
HBBSq 5×5 185#
Lifted with Fox which was very educational. I think I finally got what “knees out” means and where the bottom of my squat is. It always felt negotiable before.
wod at 1.5 pood was good. took 1 quick break in 2nd plank and several in 3rd plank.
Samir Chopra says
Laurel: Oh no. Shoot, double-shoot. Ah, well, more to catch up on.
stephaniep says
crash b wod
3x10min / 5min rest
r1: 2270 meters, 2:12 pace, 18s/mr2: 2216 meters, 2:14 pace, 19s/mr3: 2245 meters, 2:13 pace, 18s/m
this was tough. i sorta fell apart between minutes 3-7 in r3 then had to bring myself back and finish out the wod. time component pieces are mentally tough – no matter how hard you pull, those seconds still tick on by at the same pace.
did my own acc. work3 rounds of1 min plank10 hip extensions
then did a handful of k2e on the new pull up bars