Alex

Today’s WOD was

10 deadlifts (body weight)
20 ab mat sit-ups

Alternating EMOM for 18 minutes (so 9 rounds of each)

I weigh 150#. I walked in and told the coach I weighed 225 this morning and he said “where’s the other half?” He insisted that even just BW was gonna get really heavy. I used 175# for the whole thing then after threw up a few power cleans at that weight just to show I still had plenty of pull left in me.

Good workout but deadlifts are probably my strongest movement so the weight was really really easy for me. Wish I would’ve gone heavier.

Did a backyard workout today at Chris’s.

Used a tire (about 150#) and a 30# dumbbell. They called it the Tire 300 workout.

It was:

10 burpees
25 db rows each arm
25 lawnmower db rows each arm
10 tire flips (jump in jump out run around)
10 incline t push-ups
10 decline t push-ups
10 push-up
10 push-ups left arm on tire
10 push-ups right arm on tire
10 tire flips (jump in jump out run around)
25 each arm standing Arnold press
25 each arm single arm snatches
10 tire flips (jump in jump out run around)
25 jumps in and out of tire
25 jumps onto tire
10 tire flips (jump in jump out run around)
25 bicep curls each arm
25 hammer curls each arm

The timing got messed up but it was somewhere between 17 and 19 minutes.

Row max cals
Slam (20/15)
Landmine (+10/bar)
Step ups (24/20)

Tabata timing, 20s on 10s off for 10 rounds (5 minutes) at each station. 1 minute rest between stations.

Great workout.

First we had 10 minutes to find our 5rm dumbbell snatch. I got up to 75# on each arm. I definitely had another 5# in me or maybe even 10 so I wanna try that again sometime soon it was fun.

Then we did a 15 minute AMRAP of:
Max rep pull-ups
Run 200m
Max rep push-ups
Run 200m

After the snatches this was super tough on the shoulders but it felt really good.

So I think Tuesdays and Thursdays I’m gonna start trying to do two a days. Once in the morning with a few friends then once at night at the box.

This morning we did:
30 burpees
3 mile jog
100 burpees

They wanted to do 30 then jog then 30 but I suggested ending with 100 so we rolled with it.

Good way to start the day.

Today’s WOD was:

SDHP (95/65)
Burpee over barbell
GTO (95/65)

20 15 10 5

Rx’d in 16:06. Did clean and jerks for all of the GTOs.

Today’s WOD had some strongman influence.

3 rounds
1 minute at each station
1 minute between each station

Don’t remember the weights/reps that I did but it was:
Log clean and press
Row
Airdyne
Sled drag
Stubby axle deadlift
Farmers walk hold

Great WOD and really hard but it was fun.