Wod

[Jbark60]

300 dumbbell deadlifts 50's
200 dumbbell hang power clean
100 dumbbell shoulder to overhead
w/ a partner
22:30

 

[Marbles]

300 dumbbell deadlifts 50's
200 dumbbell hang power clean
100 dumbbell shoulder to overhead
w/ a partner
22:30

Are you adding the dumbbells together (which is nice work/more than I would do), or do you have 300 pound DBs (which is scary impressive)?

 

[TripleJ]

18 minute clock
10-10-8-8-6 Deadlifts, starting at 60-65%
*20 alternating single leg V-ups after each round


For time:
-40 x 25’ shuttle runs
-60 alternating jumping lunges
-20 x 25’ shuttle runs

 

[trailblazer75]

Tuesday metcon and sled work

4x1 min assault bike sprints with 1 min rest between

Block 1
4 min tabata 30 secs work/30 secs rest
Treadmill incline at 8%, 8 mph
Sprint 30
Rest 30

4 min AMRAP
5 left x 5 right sandbag ground to shoulder (55#)
50 yard farmer carry (75#)

I got 3 rounds and the sandbag GTS of round 4.

Repeat block one.


Block 2
4 min tabata 30 secs work/30 secs rest
Row sprint 30 secs
Rest 30 secs

4 min AMRAP
15 sandbag back squats (55#)
20 yard sled push/pull (315#)

I got 3 rounds plus the squats of round 4.

Repeat block 2.

Finisher
3 rounds For time.
50 meter suitcase carry (50#) with sandbag on opposite shoulder (55#)
3 rounds left/3 rounds right

I got 5:41.

Yoga cool down.

 

[brca005]

5 rounds:
KB dead/goblet clean/OHP/Row x3
KB dead x5
Goblet clean x5
OHP x5
Row x5
KB swing x10

 

[Plainsman79]

3 sets of 50
Pushups
Situps
Lunges
#20 curls
25-air squats

2 miles.

 

[Marty]

No notice GBRS Performance Standards Test: May 19th.

• Broad Jump: height + 14-16” (Elite; missed Pro level by 6”)
• Body Weight Bench Press: 165lbs x 20 reps (Pro)
• Pullups: 20 reps (Pro)
• Trap Bar Deadlift: 2x body weight (330lbs) for 5x reps (Pro)
• Plank: 3 minutes (Pro)
• Farmer’s Carry: bodyweight + (2x 85 lb dumbells) for 300 feet (Pro)
• 800 Meter Run: 2:51 (Elite; missed Pro by 6 seconds).

Who’s willing to give it a go tomorrow? No notice, just see where you’re at.

 

[mtwarden]

5 miles (800'[) with my wife and Tiny Elvis. Balsam Root is really popping!

 

[Marbles]

No notice GBRS Performance Standards Test: May 19th.

Nicely done.

I would try, but my performance would be pathetic.

• Broad Jump: height + 14-16” (Elite; missed Pro level by 6”)

I am below the standard (subtract foot length from hight)

• Body Weight Bench Press: 165lbs x 20 reps (Pro)

Below standard, I have never benched my bodyweight.

• Pullups: 20 reps (Pro)

At the standard (10).

• Trap Bar Deadlift: 2x body weight (330lbs) for 5x reps (Pro)

Below standard, never deadlifted more than 1.3x bodyweight.

• Plank: 3 minutes (Pro)

Pro

• Farmer’s Carry: bodyweight + (2x 85 lb dumbells) for 300 feet (Pro)

Unsure, will give it a try when I get home.

• 800 Meter Run: 2:51 (Elite; missed Pro by 6 seconds).

Below the standard. Fastest K on Garmin was 4:04. I have never broken a 6 min mile.



I have never had much power, the only thing I have going for myself is being able to suffer.

 

[mtwarden]

strength train this afternoon

deadlifts 3/3/3+/amrap @ 70/80/90/70%
oh press 3/3/3+/amrap @ 70/80/90/70%
weighted lunges x 2
chinups 30-27-25
core

 

[mtwarden]

No notice GBRS Performance Standards Test: May 19th.

• Broad Jump: height + 14-16” (Elite; missed Pro level by 6”)
• Body Weight Bench Press: 165lbs x 20 reps (Pro)
• Pullups: 20 reps (Pro)
• Trap Bar Deadlift: 2x body weight (330lbs) for 5x reps (Pro)
• Plank: 3 minutes (Pro)
• Farmer’s Carry: bodyweight + (2x 85 lb dumbells) for 300 feet (Pro)
• 800 Meter Run: 2:51 (Elite; missed Pro by 6 seconds).

Who’s willing to give it a go tomorrow? No notice, just see where you’re at.

Broad jump—guessing below standard, have jumped since I was a kid
BW bench—Elite
Pullups—Pro the one thing I'm pretty good w/
Deadlifts—Elite; maybe Pro if the trap bar is easier????
Plank—probably Elite
Farmer's carry—not sure??
800m run—probably below standard don't run any more and even when I did it was more on the distance end of things

Could also be why there isn't too many 68 year old firefighters

 

[Jbark60]

Are you adding the dumbbells together (which is nice work/more than I would do), or do you have 300 pound DBs (which is scary impressive)?

300 reps with 2x50# dumbbells yeah 300# dumbbells sound outrageous haha

 

[Marty]

Nicely done.

I would try, but my performance would be pathetic.


I am below the standard (subtract foot length from hight)

Below standard, I have never benched my bodyweight.

At the standard (10).

Below standard, never deadlifted more than 1.3x bodyweight.

Pro

Unsure, will give it a try when I get home.

Below the standard. Fast K on Garmin was 4:04. I have never broken a 6 min mile.



I have never had much power, the only thing I have going for myself is being able to suffer.

You do have that going for you! lol. And an insanely analytical brain.

 

[Marty]

Broad jump—guessing below standard, have jumped since I was a kid
BW bench—Elite
Pullups—Pro the one thing I'm pretty good w/
Deadlifts—Elite; maybe Pro if the trap bar is easier????
Plank—probably Elite
Farmer's carry—not sure??
800m run—probably below standard don't run any more and even when I did it was more on the distance end of things

Could also be why there isn't too many 68 year old firefighters

When I grow up, I want to be like you!

I find trap bar DL easier than a conventional barbell. I suspect you'd pull more than you think.

 

[Cant hit em]

Overhead press 5x5

21-15-9, #95
Push press
Barbell lunges
Bent over row


Sent from my iPhone using Tapatalk

 

[Marbles]

@Marty
I'm sub standard on the farmers carry (2x 95 pound DBs) as I had to reset my grip at 170 feet.

 

[Marty]

@Marty
I'm sub standard on the farmers carry (2x 95 pound DBs) as I had to reset my grip at 170 feet.

That’s so great you gave it a go!