5 Rounds for time of:
400 Meter run
5 Deadlifts 75-90% 1RM
At Home WOD
5 Rounds for time of:
400 Meter run/row/1km bike
5 Deadlifts or 10-15 SDHP or use Odd object for DL or SDHP
5 Rounds for time of:
400 Meter run
5 Deadlifts 75-90% 1RM
At Home WOD
5 Rounds for time of:
400 Meter run/row/1km bike
5 Deadlifts or 10-15 SDHP or use Odd object for DL or SDHP
At home Wod- 5 rounds for time of:
-400m run
-15 SDHP (55# KB)
14:36
Followed by 5 min EMOM
-3 strict HSPU
WOD 13:59
400 m row
15 DB DL 25#
Then 75 sit-ups & 5 strict pull-ups
Strength: lifted or attempted various objects in the barn (bully bar, generator, propane tank, air compressor, mower – fail!)
Did 6 rounds
Alt: .32 mi run/400m
10 KB SDHP 35#
Time = 22:45
Core = 50 unanchored sit ups
The 400m was rowing
Did Shannon’s WOD she posted yesterday
For time
800m run
50 squats
50 lunges
100 singles jump rope
50 push-ups
50 sit-ups
40’s *same (minus the 800m) and 40 burpees in place of 80 singles jump rope
30’s *same – 60 singles jump rope
20’s *same – 20 burpees in place of jump rope
10’s *same – 20 singles jump rope
Finish with 800m run
42:48
Deadlifts E3MOM
135,145,155,165,175
WOD
5 Rounds
400 meter run
5 DL @ 165 (85% of 1RM)
14:52
At home WOD
5rds for time
400m run
15 SDHP (53# KB)
14:13
WOD RX @225
All Assault Bike/225# DL
9:33
Strength w 2-15# dbs
E3MOM – 5 rds
20 OH Lunges
10 slow DL
10 high pull
WOD w 2-15# dbs
5 rds
400m run
12 Thrusters
6 Squats -> Box Jumps
18:30
E3MOM
Gym Bag Sumo Deadlifts (110# of bricks, lifted with both hands under the bag on the sides; like a bear hug grip)
5 sets of 10
WOD
5 Rounds for time
BMX bike in neighborhood (0.65 miles)
10 Gym Bag DL’s
Time: 18:33
WOD
5 rounds
400m row
5 DL@210 (82%)
12:32
Wod 2
Strength (just so Dave D doesn’t sneak up on me)
5×5 backsquat (EMOM3)
185-225-275-275-275 (need to get some more weights)
Wod
21-15-9
AB Calories
Squat clean 115#
Very humbling 9:53
Strength DL warm- up:
5@140; 5@230; 5@230; 5@280; 5@320
*
WOD: did 400m row in place of run; 320# DL
10:44
CF Huntsville
Deadlift E3MOM did more reps since we didn’t have the weights to hit my percentages
8@205
6@215
4@235
4@235
Max @215 – 8 reps
WOD At Home Version (15 min cap)
15-12-9-6-3
Burpees
Rows w/35# dumbbells
Deadlifts @155#
9:11
Tabata abs
Can we come back to the gym yet??!!??
WOD
5 Rounds
400m run
15 DL #105
20:50
EMOM (10min)
-10 T2B
Working on stringing them together…first 5 rounds were unbroken – then I fell apart after that
Wod with all rowing and 275lbs
Time=12:17
Strength deadlift E3MOM
5-5-5-5-5 ascending sets
125, 145, 165, 185, 185
Wod for time 5 rds 400m run
5 dead’s 185#
15:47
Now going for a 3 mile skate with the wifey!
WOD
5 rounds
400m run
5 DL@115 (healing from back injury)
12:37
10 rds of
10 one arm PUs (5/5)
10 SUs (unanchored, military)
10 PLUs
10 one leg squats (5/5)
35:20
then run to richmond
2:37
WOD
5 rounds
400m run
5 DL@175
10:31
Stolen from somewhere on IG:
E5MOM
0.5k Bike
20 Goblet Squats (70# KB)
20 KBS
5 rounds; only got through 18 KBS in the 5th
Was intended for 6 rds, but had to take a call