kevie1021 Member

Warm up: 750m row Walking Hamstring Stretch Walking Lunges Alt. Tabata: KB Swing @45# and Spread Eagle Stretch 2 rounds: 10 Sit Ups and 10 Air Squats Strength/Skill: 4x4 @80% 1RM Front Squat I built up to 225#, which 10# off of my 80% and stopped since I still taking it light because of my back WOD: 3x4 min AMRAP of: 10…

Warm Up: 750m row Alt tabata: wall balls and kip swings (modified to sit ups) 30 sec handstand hold Spidermans Bergener warm up Strength/Skill: Find 5RM Push Press I was easing my way back into working out, so I stayed light, and stopped at 155# WOD: Open wod 11.5: 15 min AMRAP: 5 Power cleans @135# 10 Toes to bar…

Always looking for motivated friends! Add if you want! :)

Warm Up: 500m row 10 PVC passthroughs Bergener Alt tabata: C&J with pvc and HRPUs 2 rounds: 30 sec spread eagle stretch & 30 sec couch stretch each side Strength/Skill: Find 5RM Push Press Worked up to new PR of 205# WOD: "Grindy" Ladder: 15 mins AMRAP: 1 Clean and Jerk @135# RX 1 Round of Cindy (5 pull ups, 10 push ups,…

Warm Up: 500m row Alt tabata: pvc thrusters and box jumps Spread eagle stretch 30 secs Hip crossover stretch 30 secs each side Bergener for Hang Clean Strength/Skill: Find 5RM Back Squat Worked up to and set new PR of 265# (could have gone higher too) WOD: 4 min rowing for max meters (1058m) :30 sec rest: 4 min to est 3RM…

Um...yes! :flowerforyou:

Warm Up: 3 min of DUs (they're coming along...) Alt tabata: front rack mobility Bergener warmup 2 rounds: 5 Jerk Drops, 5 Split Jerks, 5 Squat Cleans Strength/Skill: Split Jerk - Build to a heavy split jerk Worked up to a new PR of 245#! Could have gotten 255# but I was a little burned out by then WOD: EMOTM for 14 mins:…

Always looking for motivated friends. Feel free to add me!

I might have to bite the bullet and pick up a pair of those myself. I've heard so many people say how get they feel and how it has helped them with their lifts.

Warm Up: Row 500m Bergener warmup Alt tabata: Spread eagle stretch and pvc passthroughs 5 power cleans w/45#bar 5 push jerks 45# bar Strength/Skill: Power Clean and Push Jerk - 20 mins to build up to a heavy clean and jerk --Set new power clean PR @220#!-- WOD: EMOTM for 14 mins: Odd: 3 Power cleans @70% of todays max…

Warm up: 3 min of DU practice (actually had a good rhythm going on them today!) Bergener warm up Alt tabata: hang cleans and pvc passthroughs 30 sec handstand hold 10 kip swings 10 push press w/45# bar Strength/Skill: Push Press 5x4 @70% of 1RM -- I wasnt sure what exactly my 1 RM for push press was so I just build up to a…

Ive used both iceberg and romaine. Like the others who use romaine, I do it taco-style

Ive used both iceberg and romaine. Like the others who use romaine, I do it taco-style

Warm Up: Row 500m Alt tabata: spread eagle mobility and hip crossover stretch 20 air squats 15 HRPUs 8 Broad Jumps Strength/Skill: Front Squat 4x5 @90% of 5RM (@225#) WOD: 3 rounds: 3 min on, 1 min off: 3 Burpees 6 Thrusters @95# 9 Sit Ups -- Score is total rounds and reps completed -- Finished 6 rounds, 15 reps

Warm Up: 500m row Hamstring mobility Alt tabata: HRPUs and inch worms 2 rounds: 1 stone Ground to Shoulder @150# & 1 db farmers carry down and back of gym @70# Strength/Skill: Deadlift (Base off 5RM) 1x5 @70% (220#) 1x5 @75% (235#) 1x5 @80% (250#) 1x5 @85% (265#) Then for fun afterward wanted to try and set a new PR which…

outstanding job all around! You crushed it!

Warm Up: 500m row Bergener Warmup Alt tabata: squat cleans and jerks w/PVC & Spidermans 30 sec handstand hold 10 Kip swings Strength/Skill: 20 mins to build to a heavy squat clean for the day (hit my PR of 235# again) And over the 20 minutes get in 3 sets of ME Handstand push ups (7, 6, 6 ) WOD: 15 min AMRAP: 1 Squat Clean…

I agree with what everyone is saying. It's going to be tough, but just push yourself, work hard and don't give up. Don't let other peoples numbers discourage you either. Scale things to a level that works for you and kick some *kitten*! You're going to love it! Welcome to the fold!

Big gamer here! Love me some Final Fantasy, COD, Batman, GTA! Feel free to add me! :)

Holy hell thats a brutal WOD!!

Nice job!! Keep working hard! :)

Warm Up: 3 min DU work Alt tabata: hang cleans with pvc and pvc passthroughs Calf stretch/mobility 2 rounds: 5 push press, 5 push jerk, 5 situps Strength/Skill: 4 rounds: Bench Press: 8 reps (@135#, 155#, 165#, 185#) Row 200m sprint ( 38 sec, 38, 39, 37) WOD: 5 RFT: 10 V Ups 15 Hang Cleans @95# 20 DUs (modified to 60…

Warm Up: Row 750m Hamsting mobility Alt tabata: kip swings and reverse scorpion (grab toe with straight legs) 2 rounds: Inch worms & 5 Pull ups Strength/Skill: Deadlift 1x5 @70% of 5RM (225#) 1x5 @75% (240#) 1x5 @80% (255#) 1x5 @85% (270#) --In between each set perform ME Chest to Bar pull ups (unbroken)-- WOD: 10 min…

Warm Up: Row 1 min on each 1,3,5,7 Hip/Hammy Mobility Alt tabata: Couch stretch and air squats 30 second handstand hold 10 squat clean and jerks (bar) Strength/Skill: Pause Front Squats 4x3 @70% (Clean it up then squat and Pause for 3 seconds at the bottom on the first rep) *In between each set, perform UB HSPUs* WOD: 3…

Warm Up: 3 min DUs Alt tabata: dip static holds and hrpus Walking hamstring stretch Arm circles 2 rounds: 5 power snatches pvc & 5 ring dips Strength/Skill: Superset: 4 rounds: 3 Power Snatches @80% of 1RM (115#) --Rest 30 seconds-- 3 Muscle Up Dip Blasters (1 Full Muscle Up + 3 extra dips) *Scaled to 1 C2B Pull Up + 3…

Warm Up: Row 500m Shoulder mobility Alt tabata: jerk drops and front squats with pvc 2 rounds: 5 split jerks with pvc & Inch worms Strength/Skill: Split Jerks: 1x3 @70% 1rm (155#) 1x3 @80% (175#) 3x3 @85% (195#) I then set a new PR @235#! I did it quite easily too, and if we didn't have to move on, I would have tried again…

Warm Up: 400m row Calf/Hamstring mobility Alt tabata: jumping air squats and handstand hold 2 rounds: 10 ring rows & 10 alt pistols Strength/Skill: 3 Rounds: Push Press 3 x ME sets @ 65% of 1RM (145#), then ME Unbroken Handstand Pushups rest 1 min WOD: 2 min ME: Pistols 1 min rest 2 min ME: HSPUs 1 min rest 2 min ME: Row…

Warm Up: Shuttle run: 50-100-200m, Alt tabata: spidermans and broad jumps 2 rounds: 5 hang cleans w/45# bar & 30 sec handstand holds Strength/Skill: Hang Clean ladder - EMOTM for 10 mins: Start at 135# - perform 1 rep and add 20#, next min 1 rep, add 20#, etc until failure or completion of 10 total reps. If you fail, rest…

That's a rough WOD. I could get through maybe half before having to scale somewhere under 185#!

Definitely cover your shins!! I have rope burns for days after climbing WODs!