1/27/15 “Posterior Chain” (compare to 9/2/11)

Strongmanwod 1/27/15

“Posterior Chain”

10 minute amrap of the following–

500 pound deadlift x 3 unbroken reps

250 M row

Scale the deadlift to 85% of your current 3RM.

Video below was pulled from the archives — almost 4 years ago.

 

 

Posted in Deadlift, Row | 1 Comment

1/26/15 “Legs” (compare to 11/21/14)

Strongmanwod 1/26/15

“Legs”

1 minute to complete 10 squats @ 135 pounds

1 minute rest

2 minutes to complete 20 squats @ 225 pounds

2 minutes rest

3 minutes to complete 30 squats @ 315 pounds

3 minutes rest

4 minute amrap squats @ 405 pounds

If you cannot complete the allotted number of reps in the prescribed time continue doing deadlifts until you finish the set.  Your “score” would be the total time needed to complete that set.  For example — on the set of 30 @ 315 pounds — you are at rep 21 at the 3:00 mark — continue doing squats @ 315 until you hit 30 reps.  Note the time needed to complete 30 reps…that is your score.  If it takes you an extra 90 seconds your score would be 4:30.

Screen Shot 2015-01-26 at 7.59.03 AM

 

Posted in Back Squat | 3 Comments

1/24/15

Strongmanwod 1/24/15

Death By Pull-up EMOM

10 strict pullups

Complete 10 reps every minute on the minute until you cannot complete the reps in 60 seconds.  DO NOT go beyond 15 minutes.

Post total reps to comments.

Posted in Uncategorized | Leave a comment

1/23/15

Strongmanwod 1/23/15

3 rounds for time —

20 walking overhead kb lunges @ 53’s each hand

50′ yoke carry @ 3.5x body weight (or as heavy as possible)

20 double kb clean and press @ 53’s each hand

Post loads and times to comments.

Screen Shot 2015-01-23 at 7.41.53 AM

Posted in Double kb clean and press, Overhead carry, Yoke | 1 Comment

1/22/15 “Shake it off”

Strongmanwod 1/22/15

For time — “Shake it off”

250m ski erg (sub 300m row)

25 stiff legged deadlifts @ 275

500m ski erg (sub 600m row)

50 American kb swings @ 70

750m ski erg (sub 850m row)

75 pullups

1k ski erg (sub 1100m row)

100 wall balls

Rob’s time — 27:11 (slow and steady..this was NOT a wheelhouse wod for me)

Post loads and times to comments.

Posted in KB swing, Kettlebell, Pullups, Ski erg, Stiff legged deadlift, Wall Ball | 1 Comment

1/20/15

Strongmanwod 1/20/15

15 minute amrap

1 stones to shoulder (AHAP)

5 seated db military strict press (75% body weight)

For this workout the stone should be as heavy as possible.  Each rep should be a decent struggle.  The db’s added together should weigh 75% of your body weight.

Post loads, rounds and reps to comments.

 

Posted in DB Military Press, Stone to Shoulder | 2 Comments

1/19/15 “Power Clean Party” (compare to 7/20/14)

Strongmanwod 1/19/15

“Power Clean Party”

EMOM complete 1 power clean

Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

Women — Start at 65 pounds and increase by 10 pounds per minute until you hit 155.  Once you hit 155 pounds increase by 5 pounds per minute until you fail a rep.

Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

Women — if your 1RM is less than 155 then start at 65 pounds and increase by 5 pounds per minute until you miss a rep.

Post final successful lift and current 1RM to comments.

Posted in Uncategorized | 4 Comments

1/17/15

Strongmanwod 1/17/15

Event Day

1. 60 second amrap double overhand axle power clean @ body weight

2. Zercher yoke carry @ 2.5x body weight x 150′ (1 drop allowed)

3. 18″ deadlift 1RM (mixed grip allowed — no straps)

Rest as needed between attempts and events.

Post loads, reps, and times to comments.

Below is a video of Mark Felix making 460KG look like a warm up.

Posted in 18" deadlift, Axle, Power Clean, Yoke, Zercher Carry | 1 Comment

1/16/15 “Triceps”

Strongmanwod 1/16/15

“Triceps” — Rob’s scores are on the right side

5 minutes max cals ski erg (89 cals)

5 minute amrap bench press @ 225 (27 reps)

4 minutes max cals ski erg (67 cals)

4 minute amrap bench press @ 205 (21 reps)

3 minutes max cals ski erg (47 cals)

3 minute amrap bench press @ 185 (20 reps)

2 minutes max cals ski erg (30 cals)

2 minute amrap bench press @ 165 (18 reps)

1 minute max cals ski erg (12 cals)

1 minute amrap bench press @ 135 (14 reps)

Post loads and scores to comments.

Posted in Bench Press, Ski erg | 5 Comments

1/15/15

Strongmanwod 1/15/15

For time —

100 double unders/5 stones to shoulder/500M ski erg

80 double unders/4 stones to shoulder/400M ski erg

60 double unders/3 stones to shoulder/300M ski erg

40 double under/2 stones to shoulder/200M ski erg

20 double unders/1 stone to shoulder/100M ski erg

Rob’s time @ 225 atlas stone — 15:23

Substitute burpees for double unders 30/25/20/15/10

Substitute rowing for ski erg 700/600/500/400/300

Post loads, movements, and times to comments.

Posted in Double Unders, Ski erg, Stone to Shoulder | 7 Comments