9/23/14

Strongmanwod 9/23/14

30 minutes — Every other minute on the minute complete the following

1 legless rope climb to 15′

15 pushups

3 deadlifts @ 405

Scale as needed.   If you cannot complete the workout post your total number of successful rounds to comments.

 

Rob’s WOD 9/22/14

1K ski erg

15 power cleans @ 225 pounds

Rest 3 minutes

4 x 500M ski erg repeats with 1 minute rest between efforts

 

Posted in Deadlift, Legless rope climb, Pushups | Leave a comment

9/22/14

Strongmanwod 9/22/14

6 rounds with 3 minutes rest between rounds

60 seconds max distance duck walk (AHAP — as heavy as possible)

30 seconds max effort assault bike

3 minutes rest

Post loads, distance per carry, and calories per ride to comments.

Below is a video of Dan Bailey and Jason Khalipa doing “Linda” from 1 up to 20!!!

Posted in Assault bike, Carry, duck walk | 2 Comments

9/21/14

Strongmanwod 9/21/14

Rest Day

Rob’s WOD 9/20/14

30 minutes — Every other minute on the minute complete the following

1 legless rope climb

15 pushups

3 deadlifts @ 405

SALE on the Men’s SQUAT shirt!!  Limited quantities…we will not be printing this one again.  http://hybridathletics.bigcartel.com/product/men-s-squat

Screen shot 2014-09-21 at 6.39.53 AM

Posted in Uncategorized | Leave a comment

9/20/14

Strongmanwod 9/20/14

30 minutes — alternate movements each minute

First minute 50′ zercher yoke carry @ 2x body weight

Second minute 10 russian KB swings (AHAP — as heavy as possible)

Third minute 10 walking DB lunges (AHAP)

Scale as needed.  The KB and the DB’s should be heavy enough that it’s difficult to go unbroken.  If you don’t have a single KB heavy enough hold one KB in each hand.

 

Rob’s WOD 9/19/14

1K ski erg

10 bench press @ 200 pounds

10 kb snatches right and left @ 70 pounds

800, 8/8

600, 6/6

400, 4/4

200, 2/2

Time — about 21 minutes

 

Posted in Lunge, Russian KB swings, Yoke, Zercher Carry | Leave a comment

9/19/14 “Strongman Kalsu” (compare to 10/21/13)

Strongmanwod 9/19/14

“Strongman Kalsu”

Compare to 6/15/13 and 10/21/13

100 tire flips with 3 burpees on the minute

30 min cap

3x body weight on the tire

Scale as needed. Post times to comments.

 

Rob’s WOD 9/18/14

1 minute amrap for each movement x 4 rounds with 1 minute rest between rounds

Stone to shoulder @ 175 pounds

Assault bike

GHD situps

Tire flips @ 600 pounds

Posted in Burpee, Tire Flips | 3 Comments

9/17/14

Strongmanwod 9/17/14

For time —

5 rounds with 3 minutes rest between rounds

Yoke carry x 100′ @ 3x body weight or more

Stone to shoulder x 3 reps @ body weight

Scale as needed.

Post loads and times per round to comments.

 

Rob’s WOD 9/16/14

1K ski erg

6 – 5 – 4 – 3 – 2 – 1  of power cleans @ 225 and ctb pullups

1K ski erg

 

Posted in Stone to Shoulder, Yoke | 1 Comment

9/16/14 “Press Party” (compare to 4/6/14)

Strongmanwod 9/16/14

“Overhead Party”

Start a clock and do 2 standing strict presses. EMOM add 5 pounds until you cannot complete the 2 reps of split jerks. Read the WOD below carefully.

STRICT PRESS x 2 reps — Men start with 95 pounds and women with 45 pounds

When you cannot complete the strict presses move on to push press x 2 reps.

When you cannot complete the push presses move on to push jerk x 2 reps.

When you cannot complete the push jerks move on to split jerks x 2 reps.

Post your highest strict press, push press, push jerk, and split jerks to comment.

Posted in push jerk, split jerk, Strict press | 3 Comments

9/15/14

Strongmanwod 9/15/14

Rest Day

FEEDBACK — Let’s hear it folks.  What do you think of the last few days?

Rob’s WOD 9/14/14

5 bench press @ 205 pounds

5 pullups

200M ski erg

10 rounds

13:33

 

Posted in Uncategorized | 7 Comments

9/14/14

Strongmanwod 9/14/14

Tabata Row for Cals (8 rounds of 20 seconds max effort followed by 10 seconds rest)

Rest 4 minutes

Repeat

Post total meters per round to comments.

NOTE — this may not seem like a strongmanwod but it lays the foundation for being able to produce massive amounts of power over time.  If you can hammer out 8 rounds of tabata on the rower then a 60 second amrap of stones over bar will feel like a warm up.

 

Posted in Row | 3 Comments

9/13/14 “Back Squat Party” (compare to 6/28/13)

Strongmanwod 9/13/14

“Back Squat Party”

Starting at 135 perform 2 back squats EMOM

Add 10 pounds per minute up to 225 pounds.

Add 5 pounds per minute until you cannot complete the 2 reps.

Women start at 75 pounds and go up by 10’s until 135. After 135 go up by 5 pounds.

Post body weight and successful lifts to comments.

Rob’s WOD 9/12/14

For time —

“Assault Bike to Hell” — alternate until both partners finish the 10 cal ride.

Calories 50 – 40 – 30 – 20 – 10

13:40

Posted in Back Squat | 4 Comments