This Saturday, February 11th, Open Gym 10:00am-12:00pm will be canceled.
5 Rounds for max reps of:
1 Minute of Dumbbell Deadlifts
1 Minute of Push-ups
Do not rest between rounds.
Post total reps completed for each exercise and weight used for the deadlift.
Wod RX: 245 reps
50lbs dumbells
1- 30/25
2-25/20
3-25/20
4-25/20
5-30/25
Strength
70lbs KB – 200 Meters
90lbs DB- 200 Meters
200lb Yoke- 200 Meters
310lb Yoke- 100 Meters
400lb Yoke- 100 Meters
*feet not meters
WOD: Deadlift/Push-ups 35# DB
1- 20/15
2-20/15
3-20/15
4-20/15
5-25/17
182 reps
Strength
35# DB – 100 Meters x 2
100# DBall – 100 meters
100# DBall 200 Meters
100# DBall 200 Meters
WOD: Deadlift/Push-ups 55# DB
1- 22/22
2-17/17
3-18/18
4-15/15
5-15/15
174 reps
Strength:
5×50′ plate pinch red 55# plate in each hand.
Wod RX: 170 reps
Alternated between 145# DBs (3 sets) and 40# DBs (2 sets)
1- 10/20
2-20/20
3-10/20
4-20/20
5-10/20
Strength
Worked up to 175# DBs for 50 feet
5a Swim 800M
Wod RX:
50lbs dumbells
1- 15/20
2-15/20
3-15/20
4-15/18
5-15/15
Strength
35lbs Plate Pinch – 200 Meters
35lbs Plate Pinch- 200 Meters
200lb Yoke- 200 Meters
35lbs Plate Pinch- 200 Meters
Witnessed a lot of craziness at 6am today. 🙂
Farmer carry
25#DBs 300’
25#DBs 300
80# med ball carry 200’
30#DBs 300’
30#DBs 300‘
WOD w/25’s
DL 20,20,20,20,20 = 100
Push ups 8,8,8,8,8= 40
Farmers carry
25# plates 200’/ 1 min on bike
50# dumbbells 200’/ 1 min bike
70# kbs 100’/ 1 min bike
200# yoke carry 50’ (yikes)
70# kbs 100’/ 1 min bike
Wod with 35# dbs
DLs 25-25-25-25-25
Push-ups 20-20-20-17-18
It was fun watching the guys crush the yoke carry! Monica too!
WOD
90# DBs 15, 12, 10, 11, 11
PU 20×5
Strength 90# DB x 200ft x 5 + 100ft 200# yoke carry mixed in
Strength:
96# kbs for 300ft
200# yoke for 200ft
250# yoke for 200ft(super fun)
Wod
21/15
21/15
21/10
21/12
23/15
w 45# dbs
Total Reps: 174
Strength
80# DBall – 300 meters
100# DBall 300 Meters
150#DBall 100 Meters
Rest
Rest
And no wod
50# dumbells for 43 rounds
WOD 50# dumbells
15/16 dl/pu x5
Total: 75 deadlift + 80 pushups
Baseline to warmup (500 row – 10 pull – 20 push- 30 sit – 40 squat)
Then 200’ carry
With 50#, D ball 100#, 55# kbs and 70# kbs)
With 15 cal bike mixed in
–
Wod
23 reps each minute of all – I used 45# dbs
115 + 115 = 230
Strength
55# KBs – 300ft each set
WOD: 35# DBs
1- 25/20
2-30/15
3-25/15
4-25/15
5-30/17
217 reps
E5MOM: farmer’s carry
70# KB’s=300’
150# d ball= 200’
90# DB’s= 200’
70# KB’s= 300’
70# KB’s= 300’
Wod w/ 60# DB’s
15/25
15/25
15/20
15/20
20/19
Total= 80 DL’s/ 109 push ups
Activator
45 @ 500
50 @ 500
50 @ 400
50 @ 400
50 @ 200
WOD with 50lb DB
30/25
30/25
30/22
28/18
27/18
145 dead lifts
108 push ups
253 reps.
Dumbbells* plural.
Activator
Farmer’s Carry
5 rounds: 35# DB 200’ / 250M ski
(3rd round round no Farmer’s carry, just ski)
WOD w/35# DB
*30 sec work/30 sec rest each minute*
Minute 1 & 2, 5&6, 9 & 10-
DB DL: 24/24/23
Push-ups: 18/16/15
Minute 3 & 4, 7 & 8-
Devils Press: 6/6
GHD: 16/17
Activator (2) 70lb KBs
300ft
300ft
300ft
300ft
400ft
Total 1600 feet
WOD RX @ 45db
DL 23-22-24-20-24 = 113
PU 20-19-18-17-18 = 92
Total: 205
Activator:
1-2) 550 and 600′ w/ 50#DBs
3) 600′ w/ 100lb slam ball on shoulder
5) 300′ w/ 150lb slam ball (belly carry)
6 150′ w/ 150lb slam ball (belly carry)
WOD w/ 50lb DBs:
DL: 89
PU: 75
Baseline to warmup (500 row – 10 pull ups – 20 push ups – 30 sit ups – 40 squat)
Then,
100′ – 55’s
100′ – 55’s
200′ – 70 Kbells
150′ – 150# slam ball
100′ – 55’s
—
Wod. Rx’d w/ 50# DB’s
DL: 18-18-18-18-18
PU: 20-20-20-20-20
WOD
As Rx’d with 50# DB’s
All 5 rounds were 25/25
Unbroken on all sets of DL’s and 1st 3 rounds of push-ups with 4th and 5th rounds of push-ups in 15-5-5.
Total reps=250
Activator: up to 200’ w/#45 KB’s
Wod w/#25 DB’s
DL: 27-22-21-23-24
Push-ups: 11-10-8-6-10
Strength: Farmer’s carry
70# KB’s (9×50’) = 450’
55# plates (finger tips) = 50’
150# D-ball (4×50’) = 200’
70# KB’s (9×50’) = 450’
65# DB’s (6×50’) = 300’
WOD Rx’d w/ 65# DB’s
DL: 20-20-20-15-15
Push-up: 25-25-20-20-20
Total reps: 200 reps
Activator:
35# KBs – 500’
40# KBs – 300’
45# KBs – 300’
45# KBs – 300’
55# KBs – 200’
Wod w/85# barbell deadlifts and knee barbell push ups
DL – 24-18-18-18-18
PU – 15-15-15-14-17
Total – 172
Barbell back rack carry
225lbs – 100ft
315lbs – 100ft
405lbs – 50ft
445lbs – 50ft
500lbs – 50ft
Wod W/70lb DB’s
DL
15,20,25,30,35 – 125 reps
Push ups
5 x 15 reps – 75 reps
200 reps total
Fun day today good work today guys!!
Odd object carry
1: 100# dball 500’
2: 50# DBs 350’
3: 25# plates 150’
4: 150# dball 100’ (didn’t have it cracked in a good spot)
5: 18# odd bells 500’
Super disappointed not to get to do the “yoke” like some others got to play with
WOD w/ 40# DBs
DL: 25-28-28-25-28=134
PU: 20-20-15-13-15=83
Total reps: 217
No time for abs, the Cowgirls’ started at 6!
Didn’t have the bell cradled not cracked ♀️