EMOM for 12 min
Min 1 – 3 Deadlifts (40-70%)
85-125-140-155-175-175
Min 2 – 3-6 Strict Strict Leg Raise
6 Strict Leg Raises per round (last 2 rounds were more between knee raise and leg raise XD)
EMOM for 8 min
Min 1 – 150m Run (between blue and purple)
Around 35-36s / round
Min 2 – Max Deadhang (up to 50 sec)
40s-35s-30s-25s (RIP forearms)
Merci Shane!
Blake
EMOM 12 min
Min 1: Deadlifts x 3 (up to 275)
Min 2: 5 Strict T2B
EMOM 8 min
Min 1: 10 Cal Assault Bike
Min 2: 50 sec dead hang (50-50-47-43)
David Wiens
EMOM for 12 min
Min 1 – 3 Deadlifts (40-70%)
Min 2 – 3-6 Strict T2B
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
EMOM for 12 min
Min 1 – 3 Deadlifts (40-70%)
85-125-140-155-175-175
Min 2 – 3-6 Strict Strict Leg Raise
6 Strict Leg Raises per round (last 2 rounds were more between knee raise and leg raise XD)
EMOM for 8 min
Min 1 – 150m Run (between blue and purple)
Around 35-36s / round
Min 2 – Max Deadhang (up to 50 sec)
40s-35s-30s-25s (RIP forearms)
Merci Shane!
EMOM 12 min
Min 1: Deadlifts x 3 (up to 275)
Min 2: 5 Strict T2B
EMOM 8 min
Min 1: 10 Cal Assault Bike
Min 2: 50 sec dead hang (50-50-47-43)
EMOM for 12 min
Min 1 – 3 Deadlifts (40-70%)
Min 2 – 3-6 Strict T2B
135, 145, 155, 165, 175, 185
6 R, 6 LR, 6 LR, 6 LR, 5 LR, 5 LR
EMOM for 8 min
Min 1 – 200m Run
Min 2 – Max Deadhang (up to 50 sec)
35 sec, 36 sec, 39 sec, 38 sec
50 sec, 40 sec, 30 sec, 35 sec
My right forearm is toast and my butt is cramping up from the lunges yesterday combined with the sprinting.
Thanks Shane!
EMOM for 12 min
Min 1 – 3 Deadlifts
105-125-135-155-165-185#
Min 2 – 3-6 Strict T2B
3-3-6-6-6-6
EMOM for 8 min
Min 1 – 200m Run
200-100-200-200m
Min 2 – Max Deadhang (up to 50 sec)
40-40-40-40sec
Thanks Shane!
EMOM for 12 min
Min 1 – 3 Deadlifts: 55-65-75-85-95-105#
Min 2 – 6 Strict Hanging Leg Raises
EMOM for 8 min
Min 1 – 200m Run (~50/55/58/59)
Min 2 – Max Deadhang (~33/33/28/25)
Thanks Kevin!
Deadlifts
155-185-225-245-265-275
6 Strict T2B
200m
32-37-37-37
All hangs were 50 sec. Last 2 were insanely tough!
EMOM for 12 mins
Min 1 3 deadlifts
85-105-115-125-135-145
Min 2 3-6 strict knee raises (6 each round)
Rest 5 mins
EMOM for 8 mins
Min 1 200 M run
Min 2 max deadhang (50 secs each round)
Thanks Blake
EMOM for 12 min
Min 1 – 3 Deadlifts: 125-145-145-165-165-165#
Min 2 – 3 Strict Hanging Leg Raises
EMOM for 8 min
Min 1 – 100m Run
Min 2 – Max Deadhang (25 s each time)
Very scattered / distracted getting there this morning, glad I made it though!
Thanks Kevin!
Emom 12 Mins
1- Deadlift (85/ 105/120/130/140/150#
2- Strict Knee Raises (5’s)
Emom 8 Mins
1- 100m Run
2- Max Deadhang (30 sec’s)
Deadlifts
160-185-205-225-255-270
6 Strict T2B
200m
About 40 secs
Hang were 50 sec. Last 1 the full minute.
Thanks Shane!
Biked to CFM
EMOM for 12 min
Min 1 – 3 Deadlifts (40-70%)
135#/185#/225#/225#/275#/225#
Min 2 – 3-6 Strict T2B
6 Hanging leg raises
EMOM for 8 min
Min 1 – 200m Run
34/36/37/40
Min 2 – Max Deadhang (up to 50 sec)
50/50/50/30
12min emom
1-deadlifts up to 265
Math didn’t work out. Was supposed to go to 290
2-strict t2b(5) each round
8 min Emom
1-200m run(40 sec)
2-deadhang
Dead hangs all rounds 50 seconds
EMOM for 12 min
Min 1 – 3 Deadlifts 135-155-185-195-205-215
Min 2 – 6 Strict T2B
EMOM for 8 min
Min 1 – 200m Run ( around 40-45 sec each)
Min 2 – Max Deadhang (50 sec each)
Thanks Blake!
EMOM for 12 min
Min 1 – 3 Deadlifts 85 to 140#
Min 2 – 6 Strict T2B
EMOM for 8 min
Min 1 – 200m Run
Min 2 – Max Deadhang (up to 50 sec)
50-50-30-15ishsec, not my best effort 😳
Thanks Shane!
Mobility and warm-up
EMOM
Min 1 – 3 Deadlifts (40-70%)
Min 2 – 3-6 Strict Knee Raises
95# x 1 set, 125# x 1 set, 145# x 4sets
EMOM
Min 1 – 100m Run
Min 2 – Max Dead Hang Hold
for up to 50secs
Run: 30sec – 30sec – 27sec – 26sec
DHH: 50sec – 30sec – 36sec – 28sec
Thanks Shane!!!
Deadlift — Built to 180 / 6 strict T2B
Hangs were unbroken
EMOM 12 min
Min 1: Deadlifts x 3 (105 – 185)
Min 2: 6 strict leg raise
EMOM 8 min
Min 1: 10 Cal Assault Bike
Min 2: 50 sec dead hang
50-50-50-50