March 1, 2016

A. Back Squat; 3-2-1-3-2-1; Rest as needed
*Choose loading based off feel, but make the second “wave” heavier than the first

B. Every minute, on the minute, for 10 minutes:
Even Minutes: 15 Wall Balls
Odd Minutes: 10 Toes to Bar (if your hands are beat up, make these GHD Sit-ups or Med-ball Sit-ups)

+
One set:
20 Seconds Max Effort Ball Slams
20 Seconds Max Effort No-Pushup Burpee Box Jumps (20″)
20 Seconds Max Effort Assault Bike

Rest 5 minutes, then…

One set:
20 Seconds Max Effort Hang Squat Cleans (95/65)
20 Seconds Max Effort Double Unders
20 Seconds Max Effort Row

Rest 5 minutes, then..

One set:
40 Seconds Max Effort Assault Bike

+
10 Minute Z1 flush

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14 Comments

  1. A) 225×3, 255×2, 275×1; 255×3, 275×2, 295×1
    B1) Done (10 WB@30#, 10 GHD)
    B2) 10, 9, 7 (kept a running 1:00 clock)
    B3) 9, 26, 11 (same with the clock here except the rower I gave a full :20
    B4) 19 cal (AD)

    Z1 10:00 on rower and ROMWod

    Sidebar: Jake I’ve decided you are not a real human being. And Quinn…neither are you. Absolutely amazing scores for both of you. Very well done and congrats for reaping the benefits of your hard work. Definitely fun tracking all of you guys. Full Range had a real solid showing. Congrats to you all!

    Liked by 3 people

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    1. While I appreciate your kind words, I was moaning on the ground for a good 6-8 minutes after that one. ACM can confirm. It will be a fun month, excited to see us all continue to cash in on our hard work!!

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  2. Done before I went to the airport this morning.

    A. 275/295/305, 295/305/315
    *squats are Very difficult at 5:15am πŸ˜‚

    B. Done

    C. Didn’t have the equipment in my basement

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  3. A. 295/315/335 — 315/335/355
    B. Done with 20# ball
    C. 12/6/8
    D. 8/25/11
    E. 21

    – feeling pretty sick today. Tough to breathe through these pieces and the legs are beat up from yesterday’s tango with 16.1. Going to go slow the rest of the week to try and stay healthy for Friday.

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  4. A. 245-255-265/255-265-275
    B. Done at 20# WB. All UB
    C. 14 @40#, 7 NBBJ, 8 Cals on bike
    9 HSC, 40 DU, 10 Cals on rower

    21 Cals on 40 second assault bike sprint.

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  5. A. 260,275,290 / 275, 295, 315
    B. 20# ball
    C.
    12, 10, 9
    13, 25, 4 – transition to rower was not ideal
    23cals on bike

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  6. A) 285-315-345-295-325-355
    B) 30# WB and 10TTB all UB and felt pretty good.
    C) 12, 7, 9
    D) 11, 18, 11
    E) 20cal AD

    Z1 done

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  7. A. 275, 295, 315, 295, 315, 335

    B. Complete (w/ GHD’s)
    Right elbow is bothering me again.

    C. Complete

    12/8/11 w/ 40lb
    +
    9/29/9
    +
    26

    D. Complete

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  8. A. 205, 225, 225 & 205, 215, 225. Struggled with depth in first wave, so did not go up. Wasn’t feeling great with these today.
    B. Done. wall balls didn’t feel too bad.
    C. 13-5-6 with #30 ball
    D. 8-25-6 cal
    E. 12 cals

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