Breanna’s food options this week:
1. Smoked brisket with tomato avocado cucumber salad
2. Chicken fajita bowl with cauliflower rice
3. Turkey burger with sweet potato fries , homemade curry mayo
Back Squats x3
65-70-75-75%
4 rounds
21 Wall Balls (20/14# @ 10’)
18 Pullups
15 KBS (53/35#)
12 HSPU
*20 min cap
This workout comes from buddy Pat Sherwood. He’s created a list of workouts that test every aspect of your fitness, and this is one of them. Big chunks of work in this one. So you really need to know what you can handle with regards to sets. If you go too big at the start, it could hurt you in the end.
Strength-135/145/155/175/175
Wod-19:23rx
Great morning and a fantastic long workout. Best one to date.
Holy 💩! Awesome job!
Awesome work!! I was just telling Terry this morning that I didn’t know if anyone would finish the wod in 20 minutes…aaaaannnndddd I was wrong 🙂 Great job!
WU & Mob 200 m run
Back squat x 3
WU #135
#185-205-215-215
4 rounds
21 WB scale to #16 at 10′
18 pull ups scaled to ring row
15 KBS @53 scaled to RKBS #45
12 HSP
Told to stay off overhead pulling exercise on left shoulder for 4 weeks
Total 3 rounds and 10 ring row
400 m run with Gabe
Thanks Patrick !
Mobility
WU x 1 + 12 Wall balls (14#, 10′) + 200m run
Back Squats x3 (Nice sharing the bar Heidi)
65-70-75-75%
85-110-120-130-130#
WOD: Linchpin Test 6
4 rounds:
21 Wall Balls (10# @10’)
18 Pull-ups
15 KBS (35#)
12 HSPU (scaled to pike push-ups)
Total: 3 rounds + 8 Pull-ups
Thanks Patrick. Can’t say I loved this one 🙂 Good job everyone!
Cashout: 400m run
My hands are still shaking.
Wod Rx’d
15:56
WB and KBS – unbroken
Pull-ups – 3 sets
HSPU – 2 sets
Great time boys!
Killer!!
Wow!!
Strength
Back squat X3
225 – 275 – 275 – 275
Wod 17:21 RX
Fun a.m dude. You ripped it apart.
Thanks for setting the bar!
MOB + WU x 1 + 15 Wall balls (14#, 10′) + 200m run
Back Squats x3
65-70-75-75%
WU – 135#
185#-205#-215#-215#
WOD – 4 rounds:
21 Wall Balls (14# @10’)
18 Pull-ups – Ring Rows
15 KBS (45#)
12 HSPU (scaled to pike push-ups)
Total: 3 rounds + WBs
WOD Rx – 19:55…Just under the wire, didn’t think it would happen. Thanks for your help Kev ♥
Yes!!!
I was happy to see you finish!
Back squat 3r
85-100-105-115-115
Wod 4 rondes
21 wb 10# à 10″
18 pullups
15 kbs (35#)
12 hsp (ab mat + 10 lbs)
3 rondes et 5 wb
Cashout: 5k bike ride
Nice sweat fest!
WU + Mob, 10 wallballs and 200 M run
Group Mob
Back Squats x3
65-70-75-75%
65, 70, 75, 75#
4 rounds
21 Wall Balls (8# @ 10’)
18 Ring Rows
15 KBS (35#)
12 HRPU
3 Rounds, 13 KBS at the cap.
Sweaty fun with the 6amers. Time to get the big fan going!!
Thanks Patrick.
Good job Jackie, you got that right time to put on a lighter shirt too hot!
Maybe shirtless even??
That would be scary! The bear does not come out of the woods that often. Ha ha!
Open Gym
Back Squats x3
95 – 135 – 185 – 200# (kept it light today)
4 rounds
21 Wall Balls (10#’)
18 Ring Rows
15 KBS (40#)
12 Pike Push Ups
3 Rounds + 1 Pike PU at the cap.
WUx1 + 10Wb + 400m run
Back Squats x3
135wu 185-205-215-215
4 rounds
21 Wall Balls (20#’)
18 Pull ups
15 KBS (50#)
12 HSPU (Abmat)
2 rounds + 10 HSPU at cap.
Note to future self, use at least 10# plate with Abmat.
Great work am’ers!
Scaled the WOD to lower back issues (note to self -book a massage!)
21 Wall Balls (8#’)
18 Pull ups
15 KBS (35#)
12 HRPU
time = 17:24
Great job nooners, it was a tough workout!
Oh and great picture Janet! Looking strong!
Back Squat X3:
245 – 265 – 280 -280
I would have been happy to call it a day right here.
WOD Rx’d: 3 rds 15 WBs
All the movements felt great… until the HSPU’s they were prohibitively difficult. I think I spent half the workout doing them. God I hate Cardio 😀
Thanks Kevin!
I think your massive squat legs were weighing you down for the HSPU 🙂
WU + Mob, 10 wallballs and 200 M run
Group Mob
Back Squats x3
45-55-65-75-75
WOD
4 rounds
21 Wall Balls 6lbs
18 Ring Rows
15 Russian KBS 20lbs
12 HRPU
3 Rounds
Are you sure it wasn’t 2 + 12 pushups 😉
Warm up & Mob x1 + 200m row + 10 wall balls
Back squats x3
65-70-75-75
125-145-155-175-175
4 rounds
21 wall balls (20/[email protected])
18 pull ups
15 Kbs (53/35)
12 HSPU
Time 13:47 used #14 wall ball, #35 kettlebell, ring rows, and box hspu
Awesome class this morning Pat, thanks Shanon, Bob and Cody for sharing the bar.
mob wux1 + 10 wall ball
+200 m row
back squat
65×5 4 set
4 round
21 wall ball 14#
18 pull up (ring row)
15 KBS 40#
12 HSPU( HRPU)
time 13:52
WU x 1
group mob
Back Squats x3
135-205-215-230-230
WOD: Linchpin Test 6
4 rounds:
21 Wall Balls (20# @10’)
18 Pull-ups
15 KBS (53#)
12 HSPU (scaled to HR push-ups)
Total: 3 rounds + 14 Pull-ups
1st round completed in 3 minutes- everything fell apart after the 2nd round
Back squats x3
125-145-165-175-185-185#
WOD Rx:
a big ol DNF
3 + 11 pullups at cap
first 2 rounds were on pace and felt pretty good, HSPU went to shit and took sooooo long in the 3rd round but still the most I’ve ever done in a wod as Rx.
Thanks Blake!