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Rob’s WOD from 11/27/13 and Strongmanwod for 12/2/13 10 rounds of the following— 1 deadlift @ 515, 2 muscle ups, 1 split jerk @ 275-315, 2 muscle ups For this workout I used 275 on the split jerk for rounds … Continue reading
12 burpee bar hops 12 deadlifts @ 365 12 burpee bar hops 12 power cleans @ 225 12 burpee bar hops 12 power snatch @ 135 Scale as needed. Post times to comments.
Tabata double KB swings to eye level — keep a running total of reps Rest 4 minutes Tabata KB swings(fully overhead) with a single KB — keep a running total of reps Men use a pair of 53′s for the … Continue reading
3-3-3-2-2-2-1-1-1 Bench Press Rest as needed between sets 3-3-3-2-2-2-1-1-1 Push Press Rest as needed between sets 3-3-3-2-2-2-1-1-1 Weighted Pullup Rest as needed between sets Post loads for each lift to comments
1 Power Clean every 30 seconds x 20 minutes This should be a heavy load….80% or more of your 1RM. Adjust the weight accordingly. If you begin missing reps during the 20 minutes lower the weight. If you begin feeling … Continue reading
5 rounds of the following- Backward sled drag x 50′ Duck walk x 50′ Overhead double DB carry x 100′ Rest 1 minute between rounds The sled drag should take between 20 and 30 seconds. Less than 20 seconds is … Continue reading
1 up to 10 bench press @ 225 1 legless rope climb @ 15′ in between sets of bench Bench press weight should be scaled so that you cannot complete the entire wod unbroken. I just did this workout at … Continue reading
4 rounds of tabata farmer’s carry @ BWT+ per hand 4 rounds of tabata twin KB thrusters @ 53+ per hand 4 rounds of tabata farmer’s carry @ BWT+ per hand 4 rounds of tabata twin KB thrusters @ 53+ … Continue reading
Row for 20 cals Bench press x 5 reps @ BWT+ 15 minute amrap Post loads, rounds and reps to comments.