kevie1021 Member

I kinda like Cindy!

This just particularly brutal to me!

Warm Up: 400m run Alt Tabata: sdlhp w/40# kb and Samson Stretch 10 HRPUs Scorpions on stomach and on back 30 sec Handstand Hold 10 Jumping Air Squats Strength/Skill: 4 Rounds: 2 Rope Climbs 5 HSPUs (kipping) 10 pistols WOD: 10 min AMRAP: Ladder by 5s-10-15-20...: SDLHPs @95# Wallballs @20# HRPUs Completed 130 total reps

That's a sneaky one to have to get the weight to your back for the squats!

^^^^^ I agree! Any gains are good gains. And the fact that your back isn't sore and you're feeling good is great too!

Warm Up: Row 1 min on dampers 1,3,5,7,9 Spidermans Walking Hammy Stretch Broad Jumps 10 HRPUs 10 air squats burgener warm up Strength/Skill: Squat Cleans: 1x3 @60% 1RM (135#) 1x3 @70% (155#) 2x3 @80% (185#) WOD: For time: Squat Clean "Elizabeth" 21-15-9 Squat Cleans @135# Ring Dips Finished in 14:30

We did it maybe 2 weeks ago. I went Rx but fell short by 2 reps at the end from completing it! So pissed!!

Warm up: 400m run Alt Tabata: Box Jumps @24" and Calf Stretches Broad Jumps Side to Side Hamstring Stretches Strength/Skill: 15 min Freestyle Jump rope WOD: "Annie" 50-40-30-20-10 Double Unders and Sit ups I suck at double unders so the modification was double number of single unders Finished in 10:28

Thats fun!

Warm up: 500m row Alt Tabata: Side to Side Hamstring Stretch and Hand-Release Push-ups Scorpion Stetch 10 Burpees Light Atlas Stone Ground to Shoulder warm ups Strength/Skill: 4x5 Overhand Grip Deadlift @80% of Power Clean 1RM (165#) 200m run in between each set WOD: Tabata Atlas Stone Ground to Shoulder @150# Tabata…

Warm Up: 500m row 400m run Inchworms w/pushup Hip mobility in band 30 sec handstand hold 10 pvc passthroughs 10 jerk balances Bergener Strength/Skill: Clean + Jerk: 1 set of 4 cleans + 1 jk @60% 1RM (135#) 1 set of 4 cleans + 1 jerk @65% (145#) 3 sets of 2 cleans + 1jerk @70% (155#) WOD: AMRAP 12 min time limit: 1 C+J…

Warm Up: Row 500m Alt tabata: kip swings and snatch drops 30 sec static dip hold (in rings) Spidermans Inch worms w/pushups Duck walks w/pvc Bergener warm up Strength/Skill: 15 min to find a new 1RM Snatch Only got to 145#, not a PR WOD: For Time (20 min time cap): 40 pullups 30 Ring dips 20 Power Snatches @95# 10 OHS @95#…

Warm Up: Shuttle run 50-100-200m Alt tabata: calf stretch and side to side hamstring stretch 40m high knee runs 40m butt kicks 40m karaoke right 40m karaoke left Bergener Hang Clean Warm Up Strength/Skill: Hang Clean: 3x1 @ 60% (115#) 3x1 @ 70% (135#) 3x3 @ 75% (155#) WOD: Lurong Challenege Benchmark #3: 5 Min Time Cap: 10…

LOL!! That definitely sounds like a bear! I applaud you for giving it a go though!

Warm Up: 3 min DUs Alt tabata: OHS with pvc and duck walks 30 second handstand hold 10 kip swings 5 bar dips 10 pvc passthroughs 10 snatch drops Strength/Skill: Squat Snatch 3x1 @60% 1RM (75#) 3x1 @70% (95#) 3x3 @75% (115#) WOD: 12 min amrap 2 Squat Snatches @95# 4 Bar Muscle Ups (scaled to 4 Chest to Bar pull ups) 60 DUs…

Warm up: 500m row Alt tabata: light kbs @35# and burpees 30 second handstand hold Spiderman stretch Inch Worms w/push up Scorpions Strength/Skill: Back Squat 1x4 @60%, 1x4 @70%, 3x4 @75% of 1RM (@205#, 245#, 255#) WOD: Lurong Benchmark #2: 12 Min Time Cap: 100 Burpees 100 Kettlebell Swings @53# Finished 145 total reps in…

Warm up: 400m run 1 rope climb Alt tabata: kb snatch @35# and ring rows Inchworms w/push ups Various mobility stretches Strength/Skill: ME 250m row (0:45.1) rest 4 min ME 500m row (1:36.9) WOD: 1 min L-sit 1 rope climb 50 kb snatchs @50# 1 rope climb 50 ring rows w/feet on 20" box 1 rope climb Was supposed to be a partner…

Warm Up: 3 mins DUs (singles and attempts at them) 1 turkish get up each side @40# Alt tabata: kip swings and top of dip holds (full extension) Pistol stretch/mobility stretches Strength/Skill: Superset: 4 rounds: 2 Turkish Get Ups (each side) (@40#, 50#, 60#, 70#) :Rest 1 minute: 10 Toes to Bar WOD: 3 min amrap: Rowing…

Warm Up: Shuttle run 50-100-200m Alt tabata: squat cleans with pvc and jerks with pvc Spiderman twists Inch worms w/pushups Side to side hamstring stretch 30 second handstand hold 10 HRPUs Strength/Skill: Clean and Jerk - Build up to a heavy or 1RM Built up to 195# -- not my PR but my body is just not working at 100% this…

I generally wear a hrm and for 75 minutes (which include the full workout and stretching beforehand ) I burn anywhere between 800-1000 cals.

Damn...great work all day! Welcome to the group!

Warm up: Shuttle run: 50-100-200m Inch Worms w/push ups Broad Jumps 5 Muscle Cleans with pvc 10 hang cleans with barbell 20 kbs @40# Strength/Skill: 1RM Hang Power Clean (185#) WOD: For time: 10-8-6-4-2 Hang Clean @135# 10-20-30-40-50 KBS @50# Finished in 13:00

Warm up: 1000m run alt tabata: jump lunges, HRPUs 10 wallballs @20# 20 goblet squats w/40#kb 10 SDLHP w/40# kb 15 box jumps @24" Strength/Skill: Every 90 seconds for 7 rounds: 3 Box Jumps @30" WOD: With a partner: 70 DUs 60 OH Lunges w/40#kb 50 HRPUs 400m run 30 Wallballs @20# 20 Goblet Squats w/40# kb 10 SDLHP One partner…

Warm up: 1000m Run Spiderman w/torso twist Pistol stretch (30 sec each leg) 30 sec handstand hold 15 HRPUs Burpee Broad Jumps across gym Strength/Skill: Work up to 1RM Front Squat 3@135#, 3@185#, 3@205, 3@225#, 3@245#, 1@275#, 1@295# - New PR! WOD: "Bulger" Ten rounds for time of: Run 150 meters 7 Chest to bar pull-ups 7…

Warm Up: 1000m run 20 pvc passthroughs Alt tabata: OHS w/PVC pipe and jumping jacks Arm circles Inch worms w/push up 15 kbs @45# Strength/Skill: Strict Press: 3 @95#, 5 @135#, 5 @145#, 5 @155# WOD: “Chocolate Kale” 13 min AMRAP: 1 Rope Climb 5 OHS @95# 10 kettlebell swings @50# 15 HRPUs 4 Rounds completed

Yeah, id see me hitting the cap on that one

I've set a few new PR's the past few weeks, but I am most proud of totally setting a new PR in my deadlift yesterday but blowing my old one out of the water! My last PR for DL's was 345#, and I set that a few months back. Yesterday I hit 375# and felt like I could have still gotten a little more! 400# is in my sight now!

Warm Up: Row 750m Alt tabata: side to side hammy stretch and bent over windmill stretch Hamstring Mobility in band 30 second handstand hold 20 SDLHP w/40# kb 10 alt kb clean and jerks @40# Strength/Skill: Find 1RM Deadlift Worked up to new PR @375#! WOD: For time: 8-7-6-5-4-3-2-1 Deadlift @135# Clean and Jerks @135#…

Warm up: 400m run 10 HRPUs 10 jumping squats Spidermans 10 kip swings 10 kb clean and press @40# Strength/Skill: Build to 1RM Thruster 135#, 135#, 155#, 155#, 175#, 175#, 185#, 185#, 195#, 195# Probably could have gone heavier but ran out of time WOD: With a partner, 7 rounds: 7 Push Press @115# 7 Toes to Bar One partner…

There are two schools of thought on the scaling aspect. Some say you'll get more out of your workouts by scaling it so that you finish in the time most of the class does also. I don't necessarily go by that though. I will scale it as much is needed to try to do my workout but also push me hard. Id rather push hard and take…