For time:
200m Single Arm Farmer’s Carry (85#)
5 rounds for time:
- 7 Deadlifts (245)
- 27 Double Unders
200m Single Arm Farmer’s Carry (85#)
Time: 11:06 Rx
For time:
200m Single Arm Farmer’s Carry (85#)
5 rounds for time:
200m Single Arm Farmer’s Carry (85#)
Time: 11:06 Rx
For time:
Person 1: 1:45 min Assault bike
Person 2: 1:45 min Assault bike
Followed immediately by:
2 Rounds
50 Partner wall ball shots (20lbs/14lbs)
50 Partner medicine ball situps
200-meter Kettlebell farmers walk (70lbs/53lbs)*
*Accumulate the distance with one person working at a time.
Partnered up with Todd for this one. We moved pretty quickly breaking at 25 on the wall balls for 5 seconds or so and then moving on. Everything else was unbroken.
21-15-9
Chest to bar pull-ups
50m KB front rack walk(53lbs/35lbs)
Back squat (185lbs/125lbs)
50m Farmer Carry (53lbs/55lbs)
First workout in the new space, and it was a brutal one! Those front rack carries are much harder than you would think. Finished in 18:11. Did all the back squats unbroken though!
As Partners For Time:
800M Run – Team must be within 5 yards of each other
50 Burpee Box Jump (30/24″) *
1000M Row *
400M Farmer Carry * (53/35#)
50 Pull Ups *
100 Wall Ball (20/14#) **
200 Double Under (3:1 singles) *
800M Run – team must be within 5 yards of each other
Partnered with Kevin and wore a vest.
Warm Up
40 Jumping Jacks
3 Position Hamstring Stretch
12 Passthrough
10 Squat Jump Knee Tuck
Push Up Pyramid
200m Run
8 Burpees
200m Skip
Met Con
For Time…
Run 400m
100m Suitcase Carry (53/35)
20 Burpee Box Jump Over (24/”20″)
5 Tire Flips
Row 600m
100m Suitcase Carry (72/53)
15 Burpee Box Jump Over (24/20)
5 Tire Flips
Bike 800m
100m Suitcase Carry (85/72)
10 Burpee Box Jump Overs
5 Tire Flips
Jeremey – 18:21 Rx
Warm Up
200M Run (F)
200M Run (B)
5 Burpee
6 Strict Pull Up
7 Box Jump Over
8 KB Swing (heavy)
Technique
– Hammer strike
Met Con
16 Min AMRAP Of:
20 Burpee
100M Farmer Carry (55/35#)
200M Run Backward
40 Hammer Strike (20R/20L)
Jeremey – 2 + 54 (8 strikes shy of 3 rounds)
Charlotte – 2 + 42 (Row)
Also, got my first strict muscle-up after the workout!
Warm-up
Coach led. Lots of mobility work and foam rolling.
WOD
Partner WOD
7 total laps suitcase carry 53/35# (Alternating)
3 rounds each (alternating) of:
17 Pull Ups
17 Wall Ball 20/14
7 total laps bearcrawl (alternating)
Completed the workout with Charlotte in 19:52 in change. Didn’t really push it too hard. I did do the first two sets of pull-ups unbroken (third set 10/7) and all three sets of wall balls.
Accessory
4 sets
1 minute lying overhead PVC stretch with 10lbs
5 knee on box handstand push-ups
1 wall walk
Strained by serratus/oblique a bit walking up into the third wall walk. Hopefully I can shake it off before Monday. Need to warm-up more before doing the handstand practice (did the accessory bit before class).
Felt really really crummy today, but still got in a decent lift.
Deadlift – 4×5 @ 265 (+10 from last week)
A) Barbell Complex – Power Clean, Push Press, Reverse Lunge, Front squat – 3×5 @ 95lbs
B) Farmer’s Walk – 50 yds with 70lbs each hand
A) TRX Feet Elevated Row (10lbs on chest) – 3×8
B) Landmine Shoulder Press – 3×8 @ 35lbs on bar