6
Mar
Tuesday, March 7th
WOD
Part A
Deadlift
5 rep max
Part B
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating
Post rounds completed to comments.
5 rep max dead lift @ #215
2 + 5 with push ups and ring row pistols
5 rep deadlift – 235
2+22 pike pushups/ring row pistols
5 rep deadlift- 285 new post injury PR
2+34 HSPU (5) Pushup (5), single leg squats with ring
DL: 265#
WOD: 1+18 (HSPU: 45+25+1 ab mat for 7 reps, then 45+1 ab mat for 3 reps – both rounds) / Row / Pistols
5 rep max DL – 285 PR
2+3 (kipping HSPU, pistols with ring assist)
Weigh in: 129.6 (after a cookie from Patrick and a bagel w/ bacon and egg)
5 rep max DL – 285 PR
2+3 (kipping HSPU, pistols with ring assist)
Weigh in: 129.6 (after a cookie from Patrick and a bagel w/ bacon and egg)
Deadlift:
225-315-345-365-385
Metcon
2 + 5 with 2 pads on hspu and ring assist on pistols
Deadlift:
225-315-345-365-385
Metcon
2 + 5 with 2 pads on hspu and ring assist on pistols
Thanks for the cookie! I had it just now and it was delicious. 🙂
A: 5 rep max DL – 355 (10lb PR)
B: 2 + 51 Rx
Weigh-In: 168 ????????♂️
Also, 150 GHD’s: 11:45
A: 5 rep max DL – 355 (10lb PR)
B: 2 + 51 Rx
Weigh-In: 168 ????????♂️
Also, 150 GHD’s: 11:45
A: 5 rep max DL – 315
B: 2 + 8 with pike pushups and ring assisted pistols
A: 5 rep max DL – 315
B: 2 + 8 with pike pushups and ring assisted pistols
DL: 200# pr by 5#
1+43 with HSPU (one ab mat) woo! and ring assisted pistols
DL: 200# pr by 5#
1+43 with HSPU (one ab mat) woo! and ring assisted pistols
Deadlift 5 Rep @145
(105, 115, 135, 140, 145)
AMRAP: 2+16 (push ups, ring single-leg squat)
Deadlift 5 Rep @145
(105, 115, 135, 140, 145)
AMRAP: 2+16 (push ups, ring single-leg squat)
DL: 5 reps @ 165#. PR by 10#
AMRAP: 1+45 with pushups and normal pistols
DL: 5 reps @ 165#. PR by 10#
AMRAP: 1+45 with pushups and normal pistols
DL: 305
Wod: 2+4 with 5lb plate assist for pistols
5 rds nft: 15 hip extensions + 15 ghd sit ups
DL: 305
Wod: 2+4 with 5lb plate assist for pistols
5 rds nft: 15 hip extensions + 15 ghd sit ups
Hey guys! I am SUPER IMPRESSED with all the PR’s this weekend!! Congrats!! Can’t wait to get my ass back in the gym today and re-join civilization! 🙂
5 rep max DL: 195#, pr
wod: 2+21 with strict hspu to an abmat and a plate
[deadlift sets: 85×8-125×5-155×5-175×3-185×3-195×5—this warmup felt good. I like the tapering]
5 rep max DL: 195#, pr
wod: 2+21 with strict hspu to an abmat and a plate
[deadlift sets: 85×8-125×5-155×5-175×3-185×3-195×5—this warmup felt good. I like the tapering]
5 Rep @ 190
WOD: 1+33 scaled ( walked up the wall 3 times)
5 Rep @ 190
WOD: 1+33 scaled ( walked up the wall 3 times)
5 Rep DL 213 OMG!! so crazy
10 AMRAP 1R + 5
(scaled Push Up and Handstand Holds/ Pistols with a low box underneath)
5 Rep DL 213 OMG!! so crazy
10 AMRAP 1R + 5
(scaled Push Up and Handstand Holds/ Pistols with a low box underneath)
Put in solid work today.
A: 5 Rep Max warm up: 110- 125-135-155-175 all 3’s
working weight: all 5’s 205, 215, 225, 230
B: WOD: 1+31
HSPU (Eroc mat.. thin black pad)
pistols with handle from lightest KB underneath heel.
Front Squat work:
warm-up 65-75-85 all 3’s
Working weight:
[email protected] #110, [email protected] #115, [email protected]#120, [email protected]#125, [email protected] #130
singles
#135, 140, 145, 150, 155 FAILED (PR 150)
Put in solid work today.
A: 5 Rep Max warm up: 110- 125-135-155-175 all 3’s
working weight: all 5’s 205, 215, 225, 230
B: WOD: 1+31
HSPU (Eroc mat.. thin black pad)
pistols with handle from lightest KB underneath heel.
Front Squat work:
warm-up 65-75-85 all 3’s
Working weight:
[email protected] #110, [email protected] #115, [email protected]#120, [email protected]#125, [email protected] #130
singles
#135, 140, 145, 150, 155 FAILED (PR 150)
Deadlift 5 rep
375, 385, 395, 405
10 min Metcon
3 + 8 Rx’d
Deadlift 5 rep
375, 385, 395, 405
10 min Metcon
3 + 8 Rx’d
A: 5 rep max DL – 315lb
B: 2 rnds + 8 RX (Strict HSPU)
A: 5 rep max DL – 315lb
B: 2 rnds + 8 RX (Strict HSPU)
3 Rounds FT
10 Strict HSPU
20 Burpees
30 “pistols” to a chair
11:36
Superman things to help my lower back which is currently FUBAR.
5 Rep max 145. Second PR this week!
And a bunch of push-ups.
5 Rep max 145. Second PR this week!
And a bunch of push-ups.
yoke squat 5s: 77-92-112-117-137-152
metcon: 10 wall push ups, 20 cal assault bike, 30 pistols
1+59…SO CLOSE
yoke squat 5s: 77-92-112-117-137-152
metcon: 10 wall push ups, 20 cal assault bike, 30 pistols
1+59…SO CLOSE
235 5rm deadlift
1+33
235 5rm deadlift
1+33
Deadlift 5RM–#475
2+1 RX #wishmyarmswereshorter
🙂
Deadlift 5RM–#475
2+1 RX #wishmyarmswereshorter
🙂
475…. ???? Definitely can’t do that with short arms
Deadlifts up to 275#
Metcon – heavily scaled
10 knee push ups
20 cal row
30 pistols to red box
2 + 6
Deadlifts up to 275#
Metcon – heavily scaled
10 knee push ups
20 cal row
30 pistols to red box
2 + 6
Part A;
DL 5RM: 325# (pr)
Part B: 1+54
with 1 abmat on HSPU
and 15lb plate assist on pistols.
Part A;
DL 5RM: 325# (pr)
Part B: 1+54
with 1 abmat on HSPU
and 15lb plate assist on pistols.
DL 5 RM: 345#
1+45
DL 5 RM: 345#
1+45
5 rep max DL 168 PR! my first workout at metropolis was 5rm and i barely did 135! $$$$
wod: 1+54
mixed PU and PU on knees
pistols on the rings
5 rep max DL 168 PR! my first workout at metropolis was 5rm and i barely did 135! $$$$
wod: 1+54
mixed PU and PU on knees
pistols on the rings
DL 5 RM 175# prob PR
Metcon: 1+46
Subbed push-ups for handstand push-ups
Pistols to low soft black box + 25#plate
Back stretching
Pull-up progression
Great numbers, everyone!
DL 5 RM 175# prob PR
Metcon: 1+46
Subbed push-ups for handstand push-ups
Pistols to low soft black box + 25#plate
Back stretching
Pull-up progression
Great numbers, everyone!
Deadlifted yesterday 205-235-265
Today’s metcon: 2+28rx
DL: 355(3),405(3),455(3),480(5)PR
Thanks for the 5lb push Mattman. My hammys are not thankful and would like a word.
1+7rx
I believe my shoulders will be toasty from this mobility experiment for the next 9mos
shoulder/thoracic mob
3sets
A1. Tall Kneeling KB RTW – 5reps/position per side
rest 30s
A2. Single Arm OH DB Carry – 24steps/side
rest1min
+
3sets
Shoulder CAR’s – 3reps/side (slow&controlled)
DB Face Down Incline Trap 3 Raise – 10reps/side (light)
Feet Assisted German Hang (supinated in hang) – 20s
DL: 355(3),405(3),455(3),480(5)PR
Thanks for the 5lb push Mattman. My hammys are not thankful and would like a word.
1+7rx
I believe my shoulders will be toasty from this mobility experiment for the next 9mos
shoulder/thoracic mob
3sets
A1. Tall Kneeling KB RTW – 5reps/position per side
rest 30s
A2. Single Arm OH DB Carry – 24steps/side
rest1min
+
3sets
Shoulder CAR’s – 3reps/side (slow&controlled)
DB Face Down Incline Trap 3 Raise – 10reps/side (light)
Feet Assisted German Hang (supinated in hang) – 20s
DL: 235#
Used box for HSPU, ring for squats: 2+14
DL: 235#
Used box for HSPU, ring for squats: 2+14
245 DL
1.3 WOD
245 DL
1.3 WOD