9/11 WOD 2001 meter run – 8:50 11 box jumps 36″ 11 thrusters @ 132lbs 11 pull-ups 11 power cleans @ 132 21 push-ups (never really done handstand push-ups so this was my sub) 11 KB swings @ 53lbs 11 toes-to-bar 11 deadlifts @ 220lbs… Read More
Back from a shitty week last week. Morning Workout: Murph: 1 mile run w/ plate carrier + 100 pullups + 200 pushups + 300 air squats + 1 mile run w/ plate carrier. Pretty stoked that I got the first mile in 6:38; Total time… Read More
Back home in Texas; no gym membership so we ran. 3 miles/ 22:06 My parents decided to celebrate this run with Lucy’s fried chicken… I ain’t mad doe
Bench: 135 x 15 185 x 12 205 x 10 215 x 7 225 x 4 225 x 4 Incline Bench: 135 x 10 155 x 8 165 x 6 185 x 4 185 x 3 Strict Press: 100 x 5 105 x 5 110… Read More
1-6-1 Pull-Up Ladder Triplets: Clean+Front Squat+Push Press (One every 30 seconds for 10 min) “Those Burpees Suck”: 10 pullups + 20 KB swings + 30 box jumps + 40 pushups + 50 situps + 60 burpees +10 Pullups 20 min on treadmill/200 calories
4 Rounds: Hang Clean x 5 Push Press x 5 Squat x 5 Reverse Lunge x 5 each side 25 Cal Rower 25 Cal Ski Erg 25 Push-Ups KB Flow: KB Row to Sumo DL 3 x 10 KB Front Rack Lunge Walk 3… Read More
Bench 135 x 15 185x 10 205 x 8 215 x 6 225 x 4 245 x 1 Deadlift 245 x 10 265 x 10 285 x 10 308 x 6 3 Rounds 2 Hand flip & Goblet catch, thruster x 5 Snatch-Windmill complex x… Read More
4 Rounds- Time: 35:06 Deadlift x 5 @ 132lbs Push-Press x 5 @ 132lbs Squat x 5 @ 132lbs Reverse Lunges x 5 (each leg) @ 132lbs Rower x 25 cals Ski Erg x 25 cals Push-Ups x 25 10 min on treadmill (100… Read More
KB Complex High Pull x 6 Bent Over Row x 6 Hang Clean x 6 Front Squat Push Press x 6 Overhead Squat SOTS Press Combo x 6 Renegade Row x 6 Ball slam + KB Step Up racked position onto 24″ box Reps 30-20-10… Read More
Deadlift 245 x 10 265 x 10 285 x 10 310 x 8 Ski Erg x 20 cals KB single arm clean/press x 10 Renegade Rows x 10 KB Reverse Lunge/Press x 10 Pushups x 25 Pullups x 5 Toes to Bar x 10 Dips… Read More
SeaLab Fitness 