Wod

[Poser]

Sunday Beatdown WOD (wasn't that bad this week):

3 rounds
50 Double Unders
10 Alternating Pistols
10 Alternating Dumbell Sntaches 55 lbs

Rest 3 min

Backsquat
Min1 3 reps @ 75%
Min2 3 reps@80%
min3 2 reps@85%
min4 1 rep @90%
min5 1 rep @95%

4 min: Row for distance
3 min: Wallballs (max effort) 30 lbs
2 min: Muscle Ups
1 min: Ground to overhead 135lbs

 

[Poser]

Push Jerk
3@60% 3@65% 3@70% 2@75% 3x3@70%

5 min AMRAP
5 Power Clean 75% 1 RM
10 over the bar burpees
20 Double Unders

Rest 4 min

5 min AMRAP
10 Push Press 70% 1 RM
15 Pullups

Cool down: 300m row for time + 500m easy row

 

[jmez]

Front squat 3-3-2-2-1, try to establish 1 rep max

3 rounds for time 53# KB
17 KB swings
17 KB snatch
17 Goblet squats
17 KB clean

Row 15 calories after the third set

 

[Poser]

Clean and jerk
2+1 @ 60%, 70,% 80%
2x 2+1 @ 85%
2x 1+1 @ 90%

800m run
15 ring dips
15 KB swings 32kg
400m run
20 ring dips
20 KB swings
200m run
25 ring dips
25 KB swings

Cool down
500m easy row
Rest 2 min
500m row for time (max effort)
Rest 2 min
500m easy row
Rest 2 min
500m easy row

 

[jmez]

Skill hand stand push ups

15 min EMOM
Min 1 5 wall ball 20#, 5 power clean 135#
Min 2 5 wall ball 20#, 5 toes 2 bar
Min 3 5 wall ball 20#, 5 push jerk 135#

Repeat 5 times

 

[Poser]

Good mornings 3x10
Back squat: 2x60,70,80,& 85%
4x2 90%

EMOM for 5 min
2 deadlifts (no dropping) @ 75-85% (or "heavy")
3 box jumps (high as possible)

Rest 3 min

3 RFT
12 strict pull-ups
6 deficit hand stand push ups
3 snatch @ 70%

Cool down with 800m row

-managed to bust a shin wide open and bruise the bone on the box jumps.

 

[jmez]

10 Min EMOM
3 Snatches pick weight

5 min AMRAP
10 box jumps
5 power clean @ 155#
1 burpee

Rest 5 min and repeat

 

[Poser]

Sunday Beatdown

6 way Barbell Complex
-continuously without setting the bar down

6 Snatch
6 overhead squat
6 backsquat
6 good mornings
6 Rows
6 deadlifts
x2 @ 75#

rest 3 min

repeat x2 @ 95#

rest 3 min

EMOM for 30 minutes (or 30 rounds if you fall behind the clock):
5 wallballs
3 handstand push ups
5 power clean 125/95

Cool down: 1,000m row

2 rounds:
10 GHD situps
5 barbell rollouts
3x30 Second hollow rocks

Cooldown: 500m row

 

[Shawn Hultquist]

You guys are complete animals. I dont know if my body could handle wods everyday at my age. All I do now if master weightlifting. Keep up the good work fellas very inspiring.

Shawn

 

[Poser]

Snatch
2x60, 70, & 80%
3x2 @ 85%
3x1 @ 90%

Snatch Pull
5x3 @ 105%

EMOM for 5 min
2 Power Clean @ 60%
2 Target Burpees (or jump absolutely as high as you can out of the burpee)

Rest 3 min

5 min AMRAP
40 Double Unders
20 Wall Balls 20/14

Rest

Cool down:
500m Row/ 1 min rest x3

 

[Poser]

Pretty good one.

Power snatch + overhead squat
2 @ 60, 65, 70 & 75%

For time
75 double unders
15 toes to bar
15 power clean + push jerks 105/75
50 DU
15 TTB
10 power clean/push jerk 155/105
25 DU
15 TTB
5 PC/PJ 175/125

Cool down
500m row/ 1 min rest x3

 

[Poser]

15.5
27-21-15-9
Row for calorie
Thrusters 95/65

That sucked.

 

[Shawn Hultquist]

15.5 12:43 I'm in the 40-45 masters and yes my friends that sucked.

 

[Poser]

Sunday Beatdown

This one didn't look near as tough as it turned out to be.

2min Rope Climbs
2min rest
2min Alternating Pistols
2mn rest
2min Double Unders
5 min rest

5 Rounds for time
10 Snatches 135/95
20 Pullups
400m Run

Cool down: 10 min easy row

 

[Shawn Hultquist]

Death by burpees. Sunday funday at the fire station. 15 min. The old man is getting better and ready for elk season.

 

[jmez]

Sunday Beatdown

This one didn't look near as tough as it turned out to be.

2min Rope Climbs
2min rest
2min Alternating Pistols
2mn rest
2min Double Unders
5 min rest

5 Rounds for time
10 Snatches 135/95
20 Pullups
400m Run

Cool down: 10 min easy row

That looks horrible

 

[Ironman8]

15.5
27-21-15-9
Row for calorie
Thrusters 95/65

That sucked.

What was your time Poser?

 

[Poser]

What was your time Poser?

15:18

Thrusters broke me down pretty good. My plan was to do the Thrusters in sets of 5, but by the last set, I was doing them in sets of 3. -hardly efficient. I understand that some of the competitors did this thing in ~7 minutes. That's just sick. I suppose that, in order to do that, 95# Thrusters would have to basically be a aerobic movement for you -like doing jumping jacks. In my case, they were feeling pretty heavy about a 3rd of the way into the first set

 

[jmez]

15.5; 11:08

One of the competitors did it in around 5:30

 

[Poser]

15.5; 11:08

One of the competitors did it in around 5:30

11:08 is an impressive time.