Best Spam Content

  • Tuesday, April 10, 2018

    w/Big D
    Back squat
    3 x 3-2-1 ratchet
    265#-305#
    SandyW
  • Wednesday, April 19, 2017

    Klokov press
    3 x 5-4-3 ratchet
    52# w/10-sec hold on last rep/55# w/15-sec hold on last rep/57# w/20-sec hold on last rep
    55# w/15-sec hold on last rep/57# w/20-sec hold on last rep/60# w/25-sec hold on last rep
    57# w/20-sec hold on last rep/60# w/25-sec hold on last rep/62# w/30-sec hold on last rep

    4-round Tabata
    20 seconds of GHD sit-ups/10-second parallel hold

    -rest 2:00-

    Max long plank

    -rest 2:00-

    4-round Tabata
    20-second GHD parallel hold/10 seconds of GHD sit-ups
    tapodaca
  • Wednesday, February 8, 2017

    WARM-UP:
    8-round Tabata plank hold
    8-round Tabata burpees
    8-round Tabata plank hold

    Shoulder press 68#
    x 5, x 9 (failed 10) AMAP
    Pause Ascent 60#
    3 x 5

    Back rack hold 85% (300# BRM)
    255# 3 x 30 sec
    Front rack hold 45% of BRM
    135# 10 x 10 sec (used tabata timer)

    8-round Tabata with a twist
    Klokov presses, 35#
    ** 20-second OH hold => 10 seconds of presses
    This was deceptively hard; press count 8, 6, 3 for rounds 3-8 total presses 32
    Maybe i should have slowed down rounds 1 and 2 and tried to be more consistent @Unforgibbon ?


    3 rounds
    1:30-2:00 long plank (1:30.1:45 ish)
    10 strict hanging leg lifts

    3 rounds
    1:00 side plank left => 1:00 side plank right
    10 weighted tea pots each side 16kg KB
    10 one-arm dumbbell or kettlebell deadlifts each side (this is with a conventional stance, so that the bell is on the outside of the leg) 24kg KB
    Renee
  • Friday, December 23, 2016

    Brand X is closed for the Christmas holiday

    PREP:
    Your choice

    CONDITIONING:
    2 rounds
    400-meter-600-meter run
    10 hollow rocks
    30 flutter kicks

    -or-

    800-meter run at a fast pace, rest 4:00
    2 x 400-meter run at a faster pace than your 800 pace, rest 3:00 between
    4 x 200-meter run at a faster pace than your 400 pace, rest 2:00 between

    MOBILITY:
    Your choice
    dlong
  • Tuesday, April 5, 2016

    15:00 cap
    30 strict pullups (x5)
    30 dips (x5)
    6:53
    sdbpa298
  • Wednesday, November 25th, 2015

    WOD:
    5 rounds of:
    30 wall-ball shots, 10-lb. ball 10' target
    5 squat snatches
    Rest 2 minutes

    Post time and load for each round to comments.
    Omitting the rest time (just add 2 minutes to these if you included it, @dch)...
    3:12.9
    3:08.6
    3:08.8
    3:51.1
    3:35.4

    Round 4 had multiple no-reps on both, and Round 5 was slower because my right wrist started trying to tighten up (feels OK now, 5-6 hours later).

    Tomorrow's a rest day, and a preview of Friday looks like we are going to have our hands full, perhaps.
    dch