7/4/15

Strongmanwod 7/4/15

EMOM x 30 minutes @ 225 pounds (or as close as possible)

1 rep of the BEAR complex — 1 power clean, 1 front squat, 1 push jerk, 1 back squat, 1 rack jerk

Post loads to comments.

In the video below I did a squat clean and a rack thruster…not really allowed.  For today’s workout make each movement distinct.

 

Posted in Bear Complex | Leave a comment

7/3/15

Strongmanwod 7/3/15

Event day

Event 1 – 90 seconds max reps tire flips @ 700 pounds

Event 2 – 100′ max yoke carry (no drops allowed) unlimited warm ups

Event 3 – 60 seconds max axle deadlifts @ 2x body weight

Post loads and times to comments.

Posted in Uncategorized | 1 Comment

7/2/15

Strongmanwod 7/2/15

Rest Day

Let’s hear it….what do you think of the last few days?

Screen Shot 2015-07-02 at 3.53.34 PM

Posted in Uncategorized | 3 Comments

7/1/15

Strongmanwod 7/1/15

30 seconds max reps burpees

90 seconds rest

30 seconds max reps bench press @ body weight

90 seconds rest

5 rounds

Post loads, reps of burpees, and reps of bench press to comments.

 

Posted in Bench Press, Burpee, Uncategorized | 3 Comments

6/30/15

Strongmanwod 6/30/15

30 seconds max effort assault bike

90 seconds rest

30 seconds max reps back squat @ 150% body weight

90 seconds rest

5 rounds

Post loads, cals, and total reps to comments.

Posted in Assault bike, Back Squat | 5 Comments

6/29/15

Strongmanwod 6/29/15

30 seconds max cals ski erg(sub row)

90 seconds rest

30 seconds max reps deadlift @ 2x body weight

90 seconds rest

5 rounds

Post loads, total cals, and total deadlifts to comments.

Posted in Uncategorized | 6 Comments

6/28/15

Strongmanwod 6/28/15

Rest day

Post thoughts on the last few days to comments.

Be ready for a good one tomorrow.

Have you gone to Fitmoo and created a profile?

Screen Shot 2015-06-28 at 3.27.03 PM

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6/27/15

Strongmanwod 6/27/15

10 rounds for time —

1 legless rope climb (15′)

5 DB push press @ 40% body weight per hand

(Sub 8 towel pullups in place of 1 legless rope climb)

Post loads and times to comments.

Screen Shot 2015-06-27 at 12.32.42 PM

Posted in Uncategorized | 3 Comments

6/26/15

Strongmanwod 6/26/15

For recovery –

5 minute jog

10 minute easy row

15 minutes easy assault bike

Each of these should be at no more than 60% effort.  Do one right after the other with no rest in between.

Post thoughts on the past few days to comments.

Screen Shot 2015-06-26 at 5.29.33 AM

Posted in Uncategorized | 5 Comments

6/25/15

Strongmanwod 6/25/15

For time–

100 walking barbell lunges @ body weight

No penalty for dropping the bar….just pride in holding onto it.

Post loads, drops, and time to comments

image

 

 

 

Posted in Uncategorized | 8 Comments