I wrote this one
Partner WOD
30 min AMRAP
Partner 1 - 1 trip (50ft) SA DB Overhead Walking Lunge 70/50
Partner 2 - Max Sandbag over the shoulder 150/100
Switch once partner 1 completes 1 trip.
Every 5 minutes beginning on the 0 perform:
0 - 30 t2b
5 - 20 devils press 50/35
10 - 10 bar muscle ups
15 - 10 deadlift 275/195
20 - 20 pistols
25 - 30 snatch 135/95
Score is total Sandbag
Score: 43
I was partnered with JB. He got 1 or 2 sandbag each round. I got 4, 4, 3, 5, 6, 4.
All WL were unbroken for me. I was impressed/surprised at the lack of struggle with those. Left arm lockout was the only tough part. Leg day is paying off!
Snatches I did 5, 3, 4.
BMU I did 5. T2b 15, DP 10, pistols I did all 20.
2 rounds for time
30 cal row
20 Dbl DB box step overs, 24" w/50#
12 Strict Pull Ups with 2 sec neg
150 DUs
12 Strict Pull Ups with 2 sec neg
20 Dbl DB front squats 50#
30 cal row
rest 3 minutes
R1: 13:14
R2: 18:43
Did this at 4pm in 99 degree heat. I almost threw up after.
I had to take a 3 second pause after 11 cals on the last row, I never do that. It was HOT.
Split Jerk Complex
1 Behind the neck split jerk + 1 split jerk
95
115
135
155
175
195
2 rounds
7 minute cap
50 cal ski
40 hspu
30 t2b
max distance hs walk
rest 2 min
I scaled to 20 hspu cuz I'd never get through 40.
1st round
Ski 1400cal/hr and finished in 2:11
hspu as 10-5-5
t2b as 12-10-8
hs walk 27 ft
2nd round
Ski 1400/hr to 30 cals then 1300/hr to 50 cals in 2:17
hspu as 5-5-5-5
t2b as 10-3-3-3-1
15min z2 bike
53 avg rpm
128 cals
ThunderBros Leg Day
A. 5 rounds
30 Banded Weighted Sissy Squats, 35# KB with black band
into
8 Back Squat with 3 seconds down and 3 sec up
95, 95, 95, 115, 135
B. 3 rounds
10 BB Sumo Deadlift with 3 sec negative, 135#
into
15 Dbl DB heels together RDL with 2 sec negative, 50#
C. 3 rounds
15 Single DB Bulgarian Split Squats each leg, 3 sec negative w/1 sec pause at bottom, 25#
D. Band work
100 Banded Hamstring Curls, red band
100 Banded Hip Thrust/Glute Bridges, green band
Partner WOD
Guy/Girl
100 cal ski
100 Box Jump Overs 24"/20
100 Wallball 20#/14
400m Sandbag Carry out front 100#
100 HSPU
100 DB Snatch 50#/35
100 cal bike
Time: 29:26
Partner: Azaria
We were 2nd behind Gary and Kalyn until the HSPU, then we fell to 3rd or 4th. We stayed steady on KB snatch. I thought they felt harder than they did in the Open. I didn't realize until afterward when I was cleaning the DB that Azaria gave me a 60#, not fifty. So I did 50 reps with the 60# as sets of 10.
On the bike we caught and passed Tommy and Brantley and JB and Ashley. We were 2nd overall.
Deadlift
Build to a heavy 5
135
225
255
285
315
Deadhang for 1 minute
Juneteenth
6 rounds for time
400m run
19 Dbl DB Hang Squat Clean 50#
18 Burpees
65 Russian Twists
Time: 48:27
I subbed laying lateral heel touches for russian twists, I'm not doing that to my sacrum/low back.
All HPC 10-5-4
Runs steady 1:45-2:00
Burpees unbroken
Heel touches 35-30. Right and left heel was 1 rep.
Goal was sub-48. Almost hit it. Had ample opportunity if I didn't take so much time between HPC sets.
Thunder bros leg day
Warm up
3 rounds
10 banded single leg box step ups, 24" w/my green band
into
15 DB sumo RDL with red band around hips pulling backward, 50#
Front squat, 3 sec negative with 1 sec pause at bottom
15 at 95
12 at 115
10 at 135
8 at 165
Cluster set at 115 of 5 sets of 7 reps with 15 sec between sets
BB backward lunge returns, building, 2 second negative
8 each leg
95
115
145
Deficit DB Sumo Squat Drop Set
Hold in the bottom for 15 seconds on the 10th rep of each set
3 sets
10 reps 50#
into
10 reps 35#
into
10 reps 20#
Partner WOD
For time:
100 cal bike buy-in
100 wallball 20#
80 t2b
80 hang powerclean 135#
60 burpees
60 deadlift 135#
40 hspu
40 kbs 53#
20 thrusters 135#
200 ft handstand walk
100 cal bike buy-out
Time: 30:21
Gary was my partner. We could've been sub-30 if my hs walks weren't so choppy. He did his 100 ft unbroken.
1st bike I avg 85 rpm, we rode 10 cals at a time.
WB felt amazing, like the ball was 2 lbs. We did 15s.
HPC were hard, sets of 5.
T2b were sets of 10
burpees as 5s
DL as 6s
hspu I did 10, 5, 1 and Gary had to hit my last 4.
KBS 10 an 10
Thrusters were 2 sets of 3 for me, which I was happy with.
We won by a few minutes.
15 min z2 bike
47 avg rpm
cals 76
Every minute for 5 min
10 sec max cal bike
Total: 51 cals
4 rounds
90 sec on, 3:30 rest
9 cal bike
12 Bar facing burpees
Max sandbag to the shoulder, 150#
Total: 16, as 5, 4, 5, 2
JB and I rotated rounds using the Dball and the sandbag. The 5s were the dball, the 4, 2 were the sandbag, that's way harder. My reps with the sandbag were questionable.
Squat clean
2x115
2x135
2x185
2x205
2x225
The 225 took me 4 attempts to hit 2 as miss, hit, miss, hit.
Kettlebell halos
10 each way with 35#
Mace 360
These were tough. I hit my scaps a lot. This is my first time attempting it. I need to watch more technique videos. If I choke up I do better.
S2o complex
1 push press + 1 push jerk + 1 split jerk
95
115
135
155
185 felt smooth
205 failed the push press
4 rounds
5 min amrap, rest 90 sec
100 DUs
50 ft handstand walk
25 t2b
10 strict hspu
3 rope climbs
I never got through strict hspu. Rounds were 6, 5, 4, 4. I missed a 5th attempt on the 3rd round.
DUs were great. Broke 4x the first set but then did 3 sets of 100 unbroken.
T2b were 13-12, 13-6-3-3, 10-5-5-5, 10-5-5-5.
Hs walks were choppy.
15min z2 bike
58 avg rpm
168 cals
Thunder bros leg day
Pre-fatigue
3 rounds
20 jumping squats
into
10 banded box step ups per leg, green band
Back squat
12 light
10 moderate
8 moderate-heavy
6 heavy
rest 2 min
20 rep max (65-75% of max)
Weights were 135, 165, 185 205, 225, 205
3 sets
10 BB hip thrusts with 3 sec negative and 1 sec at top
into
20 seated banded hip abduction, red band looped 2x
10 booty band steps in all 4 directions
Weights - 95, 115, 135
4 rounds
10 Deficit Bulgarian Split Squats each leg, 3 second negative, 1 sec at bottom
bodyweight
Used 45# for deficit for front foot
2x30
low plank oblique tucks
T Bros shoulders
Warm up
30 banded pull aparts, red band
20 seesaw db shoulder press, 20 then 35#
Strict Press
15 reps 45#
5 reps 95#
3 reps 135#
3 reps 155#
5 reps 145# (4)
Strict Press Giant Set
Max rep 135#
into
Max rep 95#
into
Max rep 75#
Reps were 6, 9, 7.
Landmine half kneeling single arm shoulder press
3x12 each arm with 3 second negative
25
35
35
WOD
5 rounds
2 min amrap
5 shuttle runs (down back is one)
5 Dball over shoulder 150#
50 ft DB SA overhead walking lunge, 70#
rest 2 min
Every round I got 6 steps (20 feet) with the lunge, except the fourth round I got 8 steps.
15 min z2 bike
158 cals
58 rpm avg
Accumulate 3 min Deadhang AFAP
1:30 hang
1min rest
1 min hang
1 min rest
30 sec hang
Took 5 min
T Bros Back Day
Pre-fatigue
3 sets
30 banded pull aparts, red band
20 light russian KBS, 35#
15 ring rows
3 sets
Seated single arm banded Lat pulldowns with Iso-holds, red band
15 left arm w/right arm contracted
15 right arm w/left arm contracted
15 double arm lat pull downs
4 sets of
10 heavy T-bar landmine rows
immediately into
20 alternating chest supported DB rows
T-bar weights were bar plus 90, 115, 130, 145
DBs were 50#
3 sets
10 reps Cliff Hanger Pull Ups (5 each side) with 2 sec negative
into
20 DB pull overs, 50#
WOD
1 min max Thrusters 115#
rest 2min
1 min max rope climbs
rest 2min
1 min max cal bike
rest 2min
1 min max rope climbs
rest 2min
1 min max thrusters 115#
Thrusters were 17 (12-5) and 13 (7-3-3). I left 1 rep out there on both sets.
Rope climbs were 5 and 3.
Bike was 35 cals (beat Gary by 10 cals).
This was fun, challenging.
Front Squat with 3 sec negative
7 at 95
7 at 115
5 at 145
5 at 165
5 at 185
This felt great. A few weeks ago we did 165 with 3 sec negative and that felt much harder than the 185 felt today.
23 min emom
14 hspu
16 t2b
20 alt V ups
16 t2b
14 hspu
1min rest
20 cal row
16 dbl db s2o 50#
20 cal row
16 dbl db s2o
20 cal row
1 min rest
6/6 single arm s2o 70#
20 cal row
6/6 SA s2o
20 cal row
6/6 SA s2o
rest 1 min
14 hspu
20 alt V-ups
16 dbl db s20
16 t2b
6/6 SA s2o
This was tough. 1st 5 min was unbroken. 2nd 5 min were too. The SA s2o were tough. On the 2nd row of the 3rd set I only got 10 cals. Last t2b was 8-4-4.
Thunder Bros Leg Day
Pre-fatigue
30 banded seated double hamstring curls, red band
into
10 empty BB stiff leg RDL heels together, toes pointing out
2nd round into
10 empty BB stiff leg RDL legs shoulder width, toes normal
3rd round into
10 empty BB stiff leg RDL in sumo stance
Box Squat
4x5 with 3 sec negative
95
135
165
185
205
235
3 sets
16 alternating double DB box step ups with 3 second negative
24"
DBs were 10s, 15s, 20s
This was good work.
Metabolic Stress
Every 90 sec for 5 rounds
25 Sumo stance DB squats
used 70# for 2 rounds then 90# for 3 rounds
3 sets
30 low plank alternating knee to elbow
rest 60 sec
3 sets
10 GHD, rest 30 sec
15 min z2 row
3,676m
2:03.1 pace
237 cals
TBros back
4 rounds
20 chest supported DB rows on 30 degree incline bench (medium weight)
30# each hand
immediately into
15 DB incline bench face down V-raises (light weight)
5# each hand
4 sets building to heavy
10 reps of the following BB complex:
1 RDL + 1 Bent over row = 1 rep
95
115
135
155
all unbroken
This was forearm heavy!
3 sets build to heavy
12 reps each arm - single arm DB band resisted row, 35# with red band
immediately into
30 straight arm banded pvc press down with 2 sec neg
red band
20min cap
5 rounds
5 heavy wallball 30#
10 powerclean 155#
15 hspu
Time: 15:28
PC all quick singles
Hspu was limiting piece. Sets were 10-5, 8-4-3, 6-5-4, 8-4-3, 6-3-3-3
15 min z2 bike
58 rpm avg
158 cals
Accumulate 3 min hang
1:10
rest min
1:00
rest min
1:00
T Bros Shoulder
Seated BB Strict Press with 2 sec negative
15 - 95
12 - 115
10 - 125 (9)
8 - 125 (6)
6 - 125 (4)
3 sets
Standing dbl KB alternating strict press, 35#
10 reps each arm
into
50 banded pull aparts at eye level, red band
Ring pull aparts for rear deltoids with 3 sec negative
3x12
12 min amrap
Bike cals
10-15-20-25-30-35...
Sandbag carry, 150#
25-50-75-100-125...ft
rest 3min
12 min amrap
Ski cals
10-15-20-25-30-35...
Single arm DB overhead walking lunge, 50#
25-50-75-100-125...ft
1st WOD: Finished 125 ft walk and 9 cals into the 35 set.
2nd WOD: Finished the 100 ft walk and 12 cals into the 30 set.
15min z2 bike
54 avg rpm
145 cals
Chest Day
Floor Press with 2 sec negative
12, 10, 8, 6, 70% of set 4 max reps
135
185
205
205
135 for 17 reps
Single arm DB Bench with 3 sec negative
12, 10, 8, 6
50
70
80
80
3 sets
20 Incline DB Flies
into
10 push ups each arm on a Kb
25# DB
Accumulate 3 min of hanging afap
1:30
1:00
0:30
Took 5 min total
Thunder Bros Leg Day
Warm up
Quadruped Banded Leg Extensions
3x20 with 1 sec pause at top
Back squat
7 sets of 7 reps with descending negative 7,6,5... each set and increasing RPE 5, 6, 7
135
155
175
195
205
215
225
4 sets
20 banded russian kbs
straight into
10 copenhagen adductors each leg
red band, 70#
Bulgarian Split Squat, single arm DB 20# max reps in 90 sec
rest 2 min do other leg
60 reps both legs
Standing DB Calf Raises
3x15 with 1 sec pause at top and bottom
12 min EMOM
Powerclean
Min 1-4 - 3 reps
Min 5-8 - 2 reps
Min 9-12 - 1 rep
Started at 135 and added weight every 2 minutes until the last 2 minutes.
135, 155, 175, 195, 205, 225 for 1, 245 for 1.
I was pumped about 245. I haven't attempted that in a long time. It was pretty easy. Leg day is paying dividends.
For time:
15 rounds
2 powerclean 185#
5 t2b
Time: 7:05
My goal was to TNG all the powercleans. I did. T2b were ub.
Kettlebell WOD
10 min EMOM
10 russian swings 70#
rest 1 min
10 min EMOM
1 TGU 70# (alternate arms each minute)
15min z2 bike
61 rpm avg
186 cals
Accumulate 3 minutes of dead hang.
Took me 6 minutes. Did 1 minute then sets of 30 sec. The PC/T2B taxed my forearms.
Chin ups
15 banded with 2 sec up and 2 sec down, red band
max rep unassisted no tempo - 11
max rep banded - 10
max rep banded - 10
Rankel
20 min amrap
6 deadlift 225#
7 burpee pull ups
10 kbs 70#
200m run
Rounds: 7+10
We changed burpees to bar facing because of all the pull ups we did in the strength. I slowed down significantly after 3 rounds. All DL and KBS unbroken.
Ingrid
8 min cap
10 rounds
3 powersnatch 135#
3 bar facing burpee
Time: 5:56
3 rounds TNG then quick singles.
rest 5 min
Gretel
8 min cap
10 rounds
3 clean and jerk 135#
3 bar facing burpees
Time: 6:43
2 rounds TNG then singles. Wanted to go longer with TNG but snatches took it out of me.
3 rounds
100 bent hollow flutter kicks
20 ring knee tucks
15min z2 bike
57 rpm avg
146 cals
Thunder Bros Legs
Warm up
Banded Bulgarian Split Squat with single DB
10 reps each leg
into
10 Dbl DB RDL with 3 sec neg and 1 sec pause
Bands per set: red, black, green, blue
Single 25# DB
RDLs with 25#
5 sets
12 Back Squat with 3 sec neg, 1 sec pause, 135#
into
20 Heel Elevated 2" 3/4 Goblet Squat, 50#
Last set used 155# for squat. The goblet squats smoked the quads.
3 sets
10 Landmine rear lunge curtsy 1/2 up + full up = 1 rep, each leg. 25#
5 sets
30 seated DB calf raises, 50# on each leg.
T bros shoulder day
Dbl DB shoulder press
A. 20 reps - 45#
B. 10 reps (1/2 rep up, full rep up = 1 rep) - 35#
C. 3 half reps up from bottom, 3 half reps from top, 3 full reps - 45#
D. 10 full reps at 45#, drop 30% into 10 full reps at 30#, drop 30% into max 3/4 reps at 20# - 20 reps
BB supine grip shoulder press with 3 sec negative
4x12
75# then 65# for last 3 sets
BB shoulder shrugs
15 at 225
15 at 225
12 at 275
12 at 275
20 min amrap
50 DUs
10 C2b
10 high Box Jump 30"
10 hspu
R: 6+16
C2B unbroken. Ropes broke 1 or 2x per set. BJ more taxing than I expected. HSPU ub for 2 sets then 1 break for 3, 2 breaks on last.
15 min z2 bike
55 rpm avg
136 cals
Single arm weighted banded box marches for obliques
3x30 steps per side (march right, march left = 1 step) with 45# held with green band.
Tbros Back day
Strict Pull Ups
10 band assist strict pull ups with 3 sec neg, red band
8 bodyweight strict pull ups with 3 sec neg
5 weighted strict pull ups with 2 sec neg, 30# db
3 weighted strict pull ups with 2 sec neg, 45# db
Max rep bodyweight strict pull ups no tempo - 14
Banded weighted rack pulls from patella
10 with red band, 135#
8 with black band, 185#
5 with black band, 235#
5 with black band, 255#
Chest on bench, dbl db rows
3 sets
15 Dbl DB rows with 1 sec pause at top, 3 sec neg
straight into
10 Dbl DB rows
Used 30# dbs
4 rounds
1 min to complete
3 powercleans 155#
6 bar facing burpees
max cal bike
rest 3 min
R1: 28 cals
R2: 21 cals
R3: 14 cals
R4: 15 cals
Total cal: 78
Wanted to be 20+ every round. Legs didn't recover fast enough on rounds 3 and 4. Should've kept my eyes open and looked at rpms. Gary got 85 cals. I wanted to beat him.
15min z2 bike
45rpm avg
79 cals
1 Push Jerk + 1 Split Jerk
95
115
135
155
185
205
15 min cap
4 Rounds for time
12 Deadlift 185#
30 DUs
30 abmat sit ups
Time: 7:09
Unbroken DL and sit ups. DUs were ub, 1, 2, 1 breaks. Broke and got right back on it. With no breaks may have been sub-7.
10min EMOM
all in same minute
5 heavy wallball 30#
1 trip plate push
15 min z2 bike
145 cals
54 rpm avg
Thunder bros Leg Day
Partner warm up
2 rounds, all with a 20# wallball
10 chest passes
10 overhead passes
10 side passes left
10 side passes right
10 Granny passes
10 wallballs
Landmine double leg RDL and walking lunge superset
15 landmine RDL 25# with 3 sec negative
into
10 bodyweight walking lunges with double pulse
15 landmine RDL 35# with 3 sec neg
into
10 walking lunges with triple pulse, double dbl 25#
15 landmine RDL 45# with 3 sec neg
into
10 walking lunges quadruple pulse, double dbl 35#
Heel elevated Mummy front squats, elevated on 25# plates
A. 15 light reps - 75#
B. 5 half reps from bottom into 5 full reps x3 (30 total reps) - 75#
C. 3 tempo reps of 5 sec down, 5 sec up into 3 no tempo reps x3 (18 total reps) - 75#
D. 15 reps with 3 sec neg - 75#
E. 20 reps no tempo (weight close to failure) - 95#, this wasn't close to failure, could've hit at least 10 more.
4 sets of:
15 db glute bridges into 20 banded pull throughs
DB weights were 50, 60, 70, 80
Black band
Elevated DB sumo squats, elevated on two 45# plates each foot
A. 20 reps of half up from bottom, full up (1/2 + full = 1 rep) - 70#
B. 5 reps with 3 sec neg, 3 sec up into 5 normal reps x3 (30 total reps) - 70#
C. 10 reps with descending pause at the bottom with each rep (10 sec, 9 sec, 8 sec...), after the 1 sec pause at bottom go straight into max rep 3/4 squats without pausing. - 70#, 50 reps of 3/4
D. 10 reps of 3/4 squat, rest 15 seconds x5 (50 total reps) - 70#
T-Bros Shoulder
BB Press
15 empty BB
15 at 95
3 at 115
3 at 135
3 at 155 (got 2.5 reps)
5 at 135
BB Press Death Set
Max reps at 105
immediately drop to
Max reps at 75
immediately drop to
Max reps at 55
Reps: 15, 8, 10
Landmine half-kneeling shoulder press
3 sets
12 reps with 3 sec neg each arm, 25#
Partner WOD
Split work evenly
48 cal bike
24 Sandbag over shoulder, 150#
24 hspu
36 cal bike
18 SB
18 hspu
24 cal bike
18 SB
18 hspu
Time: 17:33
Ameer was my partner. SB made us work. I killed the bike at 90+ rpm the whole time.
6 min amrap
12 mountain climbers (both legs = 1 rep)
12 box jump over, 24"
R: 7+8 mountain climbers, quads were on FIRE
15 min z2 bike
55 avg rpm
134 cals
Accumulate 3 min dead hang afap
4:30
Hung for 1:36, min off, hung 42 sec, rest 32 sec, hang 40 sec.
Thunder Bros Legs
Warm up
2 rounds
15 banded DB RDL, red band, dbl db 20#
15 banded box step up, green band
20 BB good morning
Box Squat with 3 sec negative
5 at 135
5 at 185
5 at 225
5 at 245
Drop 30% from last set and do max reps without tempo
50 reps at 175
Kneeling dbl KB front rack banded hip thrusts
35# KBs, green band
3x15 with 3 sec negative
DB Rear leg elevated split squats
3 sets of
8 reps with 50#, pause 8 sec at bottom on 8th rep
straight into
8 reps with 35#, pause 8 sec at bottom on 8th rep
straight into
8 reps with 25#, pause 8 sec at bottom on 8th rep
15min z2 bike
160 cals
avg 58 rpm
26 min cap
10 OHS 135#
400m run
20 Hang Clean 135#
600m run
40 Bar facing burpees
800m run
60 wallball 20#
1000m run
Time: 22:42
Unbroken until the wallball, did them 30-15-15. I wanted to do 60 unbroken. Could've done 40 for sure, not sure about 60 at that point. If I did, not sure my time would've been faster due to the impact on the legs heading out for a 1,000m run.
rest 3 min
15min z2 bike
avg rpm 49
cals 105
WOD #4
10 min cap
In pairs...
A/B
50 deadlifts 245
30 box jump over 24"
16 wall walks
C/D
50 deadlifts
30 bjo
15 yard hs walk
Time: 7:34
JB and I were A/B
WOD #5
7 min cap
Waterfall each athlete
24/18 cal bike
2 rope climbs must touch rig at top
30 yard sandbag carry 125/90
rest to 7min then immediately into
8 min amrap
63 cal bike
10 rope climb
90 yard SB carry
Part 1: I did in 1:15, team finished at 5:30
Part 2: We finished 4 rope climbs in 2nd round
We took 3rd in this WOD, best finish of the weekend. We were 5th out of 6 overall.
Kate did it as an intermediate individual and finished 3rd. Won $200 and a Stanley water cup.
Team of 4 for CoEd Masters
Me, Jason Bright, Ashley Adams, Jan Bostic
WOD #1
11 min cap
Partners A/B
2 min max rep wallball
then tag in Partners C/D for
2 min max rep wallball
rest 1 min
A/B have 3 min max rep Clean and jerk
then
C/D have 3 min max rep Powersnatch
JB and I were C/D. We did 54 wb unbroken and 43 snatch at 135. Jan and Ashley did 54 wb and 31 C&J.
WOD #2
12 min cap
All together 300 yard run holding a rope
12-10-8
Synchro SA DB front squat (12), S2O (10), Thruster (8)
then the girls held the dbs in farmers carry, while we did
12-10-8
T2b, pull up, c2b (one person working, other in dead hang)
then run 200m and repeat, then run 100m and repeat.
Time: 12:00 had 2 c2b left
WOD #3
10 min cap
40 synchro line facing burpees (4 people)
1200m row for each pair simultaneously.
Time: 7:42
Thunder Bros shoulder
Seated DBL DB press with 2 sec neg
12 at 25
10 at 35
8 at 45
6 at 50
Max reps at 35 = 23
4 rounds of
15 Dbl DB arnold press + 15 dbl db eye level openers + 15 dbl db arnold press + 15 preacher bar wide grip upright rows + 15 narrow grip preacher bar upright rows
DB were 20#
This was tough. Last 2 sets had to break the Arnold press.
Team of 3 - you go, you go, i go
ski 5k
Team: me, JB, Ashley skiing 250, 250, 200.
Time: 17:59
Every 6 minutes for 4 rounds
50 cal bike
20 hand release push ups
alternating with
50 cal bike
12 powerclean 135#
Time: 3:35, 3:57, 3:45, 3:50
All bikes tried to hold 70 rpm, ended up closer to avg 67 rpm. All completed 50 cal under 3 min: 2:49, 2:52, 2:57, 2:57.
PC all quick singles, HRPU ub.
rest 5 min
Every 6 min for 4 rounds
800m row
6 rope climbs
alternating with
800m row
25 wallball 20#
Had about 30 sec left each of first 3 rounds. The first WB round I didn't have a ball so that took time to get. Rows took 3:07-3:15. RC no problem. WB unbroken.
Thunder Bros Leg Day
Warm up
3 rounds
20 jumping squats
10 banded squats each leg, green band, 20" box
Back Squat
15 light - 95
5 feeder - 115
5 feeder - 135
5 feeder - 165
15 reps heavy - 185
30% of heavy set for 7 reps, rest 15 sec, x5 - 135
Banded BB RDL
3 sec neg, 1 sec up
12 with red band empty bar
10 with black band and 75#
10 with black band and 95#
8 with red and black band and 95#
4 rounds
15 heel elevated (on 45# plate) KB goblet squats, 53#
straight into
20 triple pulse walking lunges, bodyweight
Accumulate 3 minutes of dead hang from a pull up bar afap
2 minute hang
rest 1 min
1 min hang
3 minutes in 4 minutes
QC Fit North vs. West Comp
We won the first WOD
1 min max cal bike
2 min max rep SA devils press 50#
other partner go
1 min max cal ski
2 min max distance plate push.
I hit 45 cals on bike, 20 DP, 20 cal ski, 6 trip plate push
Olympic complex
1 powerclean
1 squat clean
1 front squat
1 s2o
Goal was 225, and I hit it: https://youtube.com/shorts/wxi5xwEdfCA?si=c5IJJZ1c_-gYptAN
Tommy hit 305.
Combined weight was 530. (2nd place by 20 pounds)
Chipper
20 min cap
Buy in - 800m run in 200m increments
80 wallball 20#
80 DUs
60 deadlift 225#
60 box jump over 24"
40 SA DB snatch 50#
40 HSPU
20 pull ups
20 lateral burpees over bar
Buy out - 800m run in 200m increments
Time: 16:09 (2nd by 19 sec)
Thunder Bros
4x12
Rack pulls
135
185
225
225
3x15
SA DB curl + hammer curl 25#
This burned!
15min z2 bike
avg rpm 63
210 cals
100 at 7:19
200 at 14:22
Thunder Bros Shoulders
Single arm DB press
5 rounds
1 strict press + 5 push press with 2 sec pause at top
35
50
50
50
60
BB reverse grip strict press w/3 sec neg
4x12 with 75#
Seated alternating DB front raise
4x10
15
20
25
25
BB wide grip upright row into narrow grip upright row
2 sets of 15 into 15 - 45#
15min zone 2 bike
202 cals
62 rpm avg
Hit 100 cals at 7:45 and 200 at 14:53
Every 4 minutes for 4 rounds
500m row
6 wall facing handstand push ups
Done by 3 minutes each time.
All rows were 1:45.
rest 5 min
Every 4 minutes for 6 rounds
400m run
20 t2b
alternate t2b every set with
20 c2b
all runs were between 1:45 and 1:53.
t2b were 10-10, 10-5-5, 10-5-5
c2b were 10-7-3, 10-5-5, 5-5-5-5
Thunder Bros Legs
Front squat
7 reps w/7 sec neg - empty bar
7 reps w/6 sec neg - 95
7 reps w/5 sec neg - 125
7 reps w/4 sec neg - 145
7 reps w/3 sec neg - 165
7 reps w/2 sec neg - 165
7 reps 2/1 sec neg - 165
Superset
20 banded light KBS
10 copenhagen adductor each leg
rest 90 sec
Used 35# kb with red band for first set, grey band for rest of sets.
Burnout
90 sec max rep Single leg Bulgarian split squat post assisted w/medium weight db
rest 2min
do the other leg
Used 20# db. Got 52 reps each leg.
15min z2 bike
62 avg rpm
197 cals
Got 100 cals in 8:23 then nearly another 100 cals in the final 6+min.
Superset
10 Banded core rotations each side, red band
20 GHD kayaking
Thunder Bros Biceps
SA preacher DB curls
4x12 with 3 second negative
25# for 3 sets, 4th set did 8 reps at 35# then dropped to 25#
BB cheat curls
Swing up and 3 sec negative
10 reps, 65#
10 reps, 75#
10 reps then drop 30% and do 10 fast reps, 75# then 55#
10 reps then drop 30% and max reps, 75# then 55#. Did 15 reps for max.
Crossfit Games 2024 Quarterfinals WOD
20min cap
3 rounds
50 wallball, 20#
50 lateral burpee box jump overs, 24"
Total: 257
WB were 50, then 5 sets of 10, then 15-15-20. I should've done bigger sets on 2nd round.
Burpees were ub and consistent. Second set was mental.
Powerclean and split jerk
Sets of 2, build to heavy
95
115
135
155
175
195
210, missed the jerk on first rep. Did clean only on second rep.
225, missed first clean and stopped.
Thunder Bros shoulders
3 sets of 10
DB bent front raises into rear raises, 10#
BB Push Press
12 at 6 RPE - 95#
10 at 7 RPE - 115#
8 at 8 RPE - 145#
6 at 9 RPE - 165#
6 reps then drop 30% and max reps - 165# drop to 115# and hit 16 reps
Seated Dbl DB press
15 reps at 3 sec up, 3 sec neg - 25#
3 reps at 3 sec up, 3 sec neg then 3 fast reps done 3 times (for total 18 reps) - 25#
12 reps no tempo - 25#
10 reps - 35#
10 reps then drop 30% and do 10 reps - 45# then 35# - only got 6 and 5 reps
8 reps then drop 30% and max reps - 35# then 25# - got 15 reps at 25#
3 sets
10 DB lateral raise, 15#
straight into
Drop 30% and max reps until ROM is poor, 12#
straight into
Drop 30% and max reps, 10#
Set 1: 10, 25, 15
Set 2: 10, 25, 15
Set 3: 10, 25, 15
This burned and pumped us up
Accumulate 3 minutes of dead hang from the pull up bar in the shortest time possible:
2 minute dead hang unbroken (this is a PR, hands were getting tingly)
rest 1 min
1 minute dead hang unbroken
Total: 4:00 to accumulate 3 minutes of dead hang.
This really helped loosen up the shoulders after all that.
Sprint work
Ran at 70% max
25m
50m
100m
200m
50m
100m
200m
On assault runner
15min z2 bike
152 cals
56 rpm avg
4 rounds for time:
300m run
5 hang powercleans 135#
5 bar facing burpees
3 ring muscle ups
Time: 9:37
This felt great. Unbroken throughout.
Rest 10 min
15min cap
15-12-9-6-3 Devil's Press 50#
45-36-27-18-9 Abmat situp
Time: 12:23
The 15 set of DP was tough but after that felt good. Abmats unbroken.
Thunder Bros Legs
Back squat with 1 sec pause at top
10 with light weight
8 w/ moderate
6 w/heavy
20 rep max
rest 2 min between all
135, 185, 225, 185
Kickstand Dbl DB RDL w/foot on wall
3x15 each leg with 3 sec negative
15# db
BB Glute Bridge
15
12
10
10
95, 115, 135, 155
Banded Box Step Ups 24"
3x30 per leg
Green band
These burned! Great movement.
Landmine 180s
3x20 w/15# on bar
Thunder Bros Arms
Superset
15-12-10-8
Close grip bench with 3 second negative and 1 sec pause at bottom
straight into
4x10
BB curls, 3 sec neg
Close grip weights 95, 115, 125, 145
BB curls at 65, 70, 75, 80
Superset
15-12-10-8
Dips on the horns
Banded with red band for the 15, bodyweight for the 12, weighted with 35# for the 10 and with 50# for the 8.
Straight into
15-12-10-8 each arm, alternating
DB curl with 3 sec negative, 35#
For time:
5 rounds
15 cal bike
10 deadlift 225#
10 box jumps, 24"
Time: 10:50
Bike at 75 rpm the first set then 62-65 the others. DL were 10 then all 6-4, shouldve held on for 10 on the last set. BJ ub.
15 min z2 bike
127 cals
Avg 48 rpm the first 7:30 min
Avg 58 rpm the 2nd 7:30
Thunder Bros Shoulder
Shoulder Press
15 x 95
12 x 95 with 2 sec neg and 1 sec pause at bottom
10 x 100 w/2 sec neg, 1 pause
8 x 105 w/2 sec neg, 1 pause
6 x 115 w/2 sec neg, 1 pause
Half kneeling SA banded DB press
Red band
12-10-8-then max reps with no band at 70% of your 8 set weight
Used a 25# for banded sets, then 15# for max set.
53 reps with right arm
43 reps with left arm.
Double KB kipping upright rows
3x25
12 kg
18 kg
18 kg
For time:
90 burpees to a 12" target
45 bar muscle ups
divide work however you want
Time: 17:21
I did 15 sets of 6 burpees and 3 bmu.
First 5 rounds were 4:44.
Second 5 rounds were 6:20 (11:04).
Third 5 rounds were 6:17.
I think I could go sub 15 min if I didn't do all that shoulder work first.
All BMU unbroken
Every 3 minutes for 5 rounds
500m row
max distance hs walk
Rows were 1:45, 1:46, 1:47, 1:47, 1:48. These felt good.
Hs walk was one length, then 5, 3, 4, 5 mats
Every minute for 9 minutes
2 wall facing hspu
6 push jerk 135#
I got 2 minutes rx then dropped to 4 push jerk on the 3rd minute. Changed to 2 hspu on the 5th minute.
3 rounds
10 BB roll outs
15 sit ups
1 min high plank hold
