3/4/15

Strongmanwod 3/4/15

Rest day

Post thoughts on the past few days to comments.

 

Rob’s basement workout from 3/3/15

5 rounds for time — using a 70 pound kb

10 kb cleans right hand

10 kb strict press right hand

10 kb cleans left hand

10 kb strict press left hand

13:20

 

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3/3/15

Strongmanwod 3/3/15

For time —

100 double kb clean and press @ 53’s

4 strict chin ups every minute on the minute

Post loads and times to comments.

 

 

Posted in Double kb clean and press, Strict Pullup | 8 Comments

3/2/15

Strongmanwod 3/2/15 (Same as 3/1/15)

This is not a mistake.  I am deliberately posting this wod a second time because I want the followers of this site to do this squat workout and report scores.  If you’ve already done it please post your loads and times to comments.

3 rounds for time — all sets must be unbroken

Back squat @ 80% of your 1RM

80% x 1

80% x 2

80% x 3

80% x 4

80% x 5

Rack the bar between each set.

Set up a bar at 80% of your 1RM and squat it for 1 rep.  Rack it.  Then do 2 reps.  Rack it.  Then 3 reps.  Continue adding a rep up to 5 unbroken reps.  This completes 1 round.  Repeat 2 more times for a total of 45 reps of squats.

Post loads and times to comments.

Rob O’s score @ 405 — 21:00

 

 

Posted in Back Squat | 34 Comments

3/1/15

Strongmanwod 3/1/15

3 rounds for time — all sets must be unbroken

Back squat @ 80% of your 1RM

80% x 1

80% x 2

80% x 3

80% x 4

80% x 5

Rack the bar between each set.

Set up a bar at 80% of your 1RM and squat it for 1 rep.  Rack it.  Then do 2 reps.  Rack it.  Then 3 reps.  Continue adding a rep up to 5 unbroken reps.  This completes 1 round.  Repeat 2 more times for a total of 45 reps of squats.

Post loads and times to comments.

Rob O’s score @ 405 — 21:00

 

Posted in Back Squat | Leave a comment

2/28/15

Strongmanwod 2/28/15

For time —

5 rounds

100′ zercher yoke carry @ 2x body weight

20 cal row

Post loads and times to comments.

 

 

 

Posted in Uncategorized | 3 Comments

2/27/15

Strongmanwod 2/27/15

Rest day

One of our followers, Chris Vaughn, competed in a strongman contest recently and sent us this email.  Huge congrats to Chris and thank you for sharing the video.

Hi Rob–

I just wanted to let you know that this past weekend I placed second in the middleweights at Wicked Strongman. I have to thank you as I use at least a couple of WODs from strongmanwod.com each week.

I hit 3 lifetime PRs:
1) 395 Viking Press
2) 300 Axle Clean
3) 310/Hand Farmer’s Walk For 40′ (Distance PR)

Please keep up the good work!

Posted in Uncategorized | 3 Comments

2/26/15

Strongmanwod 2/26/15

15 minutes to establish a 1RM log clean and jerk

Rest 10 minutes

4 rounds of 1 Minute AMRAP Viper Press using 70% of your 1RM

Each rep should begin on the ground.  The log is loaded to the lap and then Viper Pressed to the overhead position.  Return the log to the ground and repeat for 1 minute.

Posted in Log, Log Clean and Press, Viper Press | 6 Comments

2/25/15

Strongmanwod 2/25/15

Bench press 3-3-3-2-2-2-1-1-1

Weighted chin up(reverse grip—palms facing you) 3-3-3-2-2-2-1-1-1

DB standing strict press 3-3-3-2-2-2-1-1-1

Try to increase the weight on every set.  Rest as needed between sets.

Post loads to comments.

Posted in Bench Press, Dumbbells, Standing strict press, weighted chin up | 3 Comments

2/24/15

Strongmanwod 2/24/15

For time —

Back squats — all sets unbroken — rest as needed between sets

1 up to 12 @ 225 pounds

1 up to 10 @ 275 pounds

For this workout do a single squat and then rack the bar.  The next set is 2 reps and then rack the bar.  Keep adding a rep to each set but you MUST rack the bar after the set is completed.  Continue this pattern until you hit 12 at 225 pound and 10 @ 275 pounds.

Scale as needed.  Post loads and times to comments.

A little bit of gym stupidity below….I love it.

 

Posted in Back Squat | 14 Comments

2/23/15

Strongmanwod 2/23/15

Rest day

Let’s hear it.  What do you think about the last few days?

With the CF Open right around the corner this video seems relevant.

 

Posted in Uncategorized | 6 Comments