Warm-Up.
Spend 3-5 minutes on this thoracic + posterior chain mobility drill.
Lunge Matrix x 5 steps to each position
Pronated Hang x 60 seconds
Banded Good Mornings x 15 reps (increase your speed as you go)
Followed by…
Take 10 minutes to build to the weight you plan to use for the workout.
Then…
Complete as many rounds and reps as possible in 24 minutes of:
8 Deadlifts @ 70-75% of 1-RM
16 Toes to Bar
24 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
32 Push-Ups
Please note number of rounds and reps, and weight used for the deadlift.
June 25 WOD
A. PC x 1 – 55#, 65, 75, 85,95, 105, 115, 120, 125(f,f, made it)
B. E4M for 16 min – All rounds between 3:15-3:25
500m Row – 2;08/2:11/2:13/2:12
5 PC @ 95# – singles except tried to cycle in round 2…UGLY!
I did 4 rounds totally
Deadlift weigth 200 lbs
“El Niño”
1 mile run
50 DB snatches #50
400m sandbag burden run #70
30 strict pull ups
20 burpee box jumps
20:45 (102 temp)
Used 225 deadlift for workout. Under my 70% but wanted to go easy.
6 rounds + 4 deadlifts.
Had to do v ups for toes to bar as my pull-up rig isn’t up yet.
A. 3 RDS + … + 11 push ups. rX. Used 275 on DL (lower than 70%). That kind of workout crush my soul.
B. Biceps and scapular work.
C. Stretching posterior chain hips and lats.
Have a nice weekend folks.
(note to myself: Started to wake up 2h earlier than usual, might be due to stress from moving in a couple days or more interestingly, carbs deficit? Summer has arrived and Im more active outside. Feeling empty stomach when I train, no matter what time it is.)
Interesting things to note! I’m curious to hear what you figure out is the cause.
Hi,
Warm-up
A: 2 rounds + 32 reps with DL@110kg, KB@32kg
Stretching
Bye
Sweet! Great job!
Evening session today:
Something different.
4 rds
Sled rope pull 50 m 80/90/100/100 kg
4 rds
Sled drag 100 m 90/100/100/100 kg
3 rds
Sled push 100 m 60/80/90 kg
Legs fully blown out!
Happy weekend everyone!
Was feeling pretty tired this morning so scaled this and just tried to keep moving
8 DL @ 135
16 T2B (8/8)
24 DB Lunges (25lbs)
32 pushups
5 rds + 2
I have to ask about the rooster…
Just a friend of mine who offers up delicious eggs everyday and only asks for sunshine and open pasture in return!
Tired today, legs were sore.. I didn’t push but tried to keep a good quality on reps DL@120kg KBs@24kg+24kg amrap 24’ 3 rounds + 8DL
Loved the matrix warmup up ? have An amazing Friday!
Good morning everybody…
A. 4 rounds and stopped 21:25; scaled to 225# (65%) and 50# dbells. t2b were strict. went 8/8, then 4’s rest of way. push-ups went UB, 16/8/8, 4’s rest of way. used mixed grip on DL. round times were:
3:57
5:30
5:53
6:05
Yesterday rest day. Nobody has air conditioning where I live and it’s pretty humid. Night sweat beats me up.
Warmup ✅
AMRAP 24 min
8 DL 130 kg ~70% UB/5.3/5.3
16 strict leg raises 10.6/6.6.4/4.8.6
24 KB Lunges 24 kg KBs 12.12/12.12./14.10
32 push ups 16.10.6/16.10.6/10.10.6.3.3
3 rds + 24 reps
Nasty heat wave you are having! Hopefully, it won’t last much longer.