warm up
5min on your own, to include the following:
-pulling/pushing movements
-hip closing/opening
-ab/core work
-jumping/plyo
focus/skill
deadlift @ light load for form/technique emphasizing:
-shoulder blades squeezed together/lats engaged/death grip on bar
-heel drive/pull bar into body
-hamstrings tight on both concentric/eccentric phase
workout
with a continuous running clock led by trainer, perform 3 rounds of:
1.5x bodyweight deadlift for max reps in 1min
30sec load transition/rest
2x bodyweight deadlift x 1 emom for 3mins
30sec load transition/rest
(15mins total)
5min rest
amrap in 15mins of:
hspu x 5
c2b pull ups x 6
clapping push ups x 7
post total reps of 1.5x deadlifts & total work from amrap to comments
HAPPY BIRTHDAY TO MEGHAN & CALEB! MEGHAN REQUESTED HEAVY DEADS; CALEB LOVES HSPU's...SO THERE!
5min on your own, to include the following:
-pulling/pushing movements
-hip closing/opening
-ab/core work
-jumping/plyo
focus/skill
deadlift @ light load for form/technique emphasizing:
-shoulder blades squeezed together/lats engaged/death grip on bar
-heel drive/pull bar into body
-hamstrings tight on both concentric/eccentric phase
workout
with a continuous running clock led by trainer, perform 3 rounds of:
1.5x bodyweight deadlift for max reps in 1min
30sec load transition/rest
2x bodyweight deadlift x 1 emom for 3mins
30sec load transition/rest
(15mins total)
5min rest
amrap in 15mins of:
hspu x 5
c2b pull ups x 6
clapping push ups x 7
post total reps of 1.5x deadlifts & total work from amrap to comments
HAPPY BIRTHDAY TO MEGHAN & CALEB! MEGHAN REQUESTED HEAVY DEADS; CALEB LOVES HSPU's...SO THERE!
Turbo J introduces the 'wallpee'. he does 40 for time @ 3:20
8 comments:
Kyle R. 181bw. 185#/255#. 36reps
mod amrap. 6rnds + 4hspu
Pete W. 39/200bw Active Rest today. 2500m swim. Did 2 rounds of 250m of each stroke (freestyle, side, breast, and back), then 250m freestyle again and then another 50m of each stroke, freestyle twice. I don't really feel "actively rested"...
Wallpees - someone needs to send this to HQ for its addition to the toolbox (torture chamber) ALL HAIL TURBO, King of the Sickness!! I thought the ab-to-bars were a bit off the chart! You are a freak...
My best wishes go out to Steve, Turbo, Cav and anyone else headed to the sectionals this weekend. I really wanted to be there with you, especially after the Iron Curtain, but a certain power tool in my life had other ideas for me. I may show up to cheer you all on anyway, but if not, give 'em hell!!! We all know what you are capable of, which is more than you ever think is possible. With that in mind, keep your body and your mind at war with each other and don't let either be the victor. You are all truly inspirational and I'll be pullin for you all. Now go down there and KICK ASS!!!
Bou .175bw. Rx. 29. / 11 rounds
rob. 194 bw. Rx. 28 / 9 rounds
Player around with the wallpee. Love it! Cool idea Turbo!
I will post the other Scores Tomorrow.
Happy B-Day Meghan and Caleb!
caleb.rx(@245/315).27/13rnds+4cpu's
thanks rob and all other fellow cf'rs
harry 205/275
41/6
i am sxxxcanned. but you know there is a time when you say hey screw it i just dont feel like doing it, im tired, and i actually blew off the 3:30 and wasnt going to go, but you fight through it and then you do this wod, and it is really your one of your best ever. i remember when i started it took me a while to DL 275, and i have a hard time imagining i was able to do it that many times.
thanks to Todd for the helpful advice on HSPU. that must have been a hoot. the back end was a grind.
PS watch the entire wallpee video. someone asks Turbo how he warmed up at the end. classic Turbo.
Lisa.107 bw. 165/200 29 reps. 10 rounds
Dustin bw 171. 245/315 then ended up modifying down and just stuck with 245/245. Anything heavier and my form was sucking. Wasted some time getting the weight right. Got 26 reps and 8 rounds on the last part.
bw 115, 115/165 45 reps,11rnds mod hspu w/ abmat.
Post a Comment