6

Mar

# Tuesday, March 7th

**WOD**

*Part A
*Deadlift

5ย 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. ๐

A: 5 rep max DL – 355 (10lb PR)

B: 2 + 51 Rx

Weigh-In: 168 ????????โโ๏ธ

Also, 150 GHD’s: 11:45

A: 5 rep max DL – 355 (10lb PR)

B: 2 + 51 Rx

Weigh-In: 168 ????????โโ๏ธ

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! ๐

5 rep max DL: 195#, pr

wod: 2+21 with strict hspu to an abmat and a plate

[deadlift sets: 85×8-125×5-155×5-175×3-185×3-195×5โthis 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: 85×8-125×5-155×5-175×3-185×3-195×5โthis 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

๐

Deadlift 5RM–#475

2+1 RX #wishmyarmswereshorter

๐

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