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Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Rest 4 minutes between rounds.
♀ 155 lb ♂ 225 lb
Post number of reps completed each round to comments.
Scaling:
Reduce the loading on the deadlifts in order to maintain solid mechanics throughout today’s workout.
Beginner Option:
Three 3-minute intervals of:
15-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Rest 3 minutes between rounds.
♀ 75 lb ♂ 115 lb
Modified:
--
Four 4-minute intervals of:
25 DB SDLHP @ 2x 10,5 kg
Then, as many rounds as possible of:
7 push-ups
14 sit-ups
1 minute rest between rounds.
> 21 / 29 + 21 / 28 + 21 / 28 + 21 / 30 (84/115)
--
Peace.
M/39/225/RX’d
- 3rds+12reps=75
- 3rds+19=82
- 4rds+7reps= 91
Total=248 reps
fun one!
Rx’d:
Rd 1: 3 rds + 11 reps (74)
Rd 2: 3 rds + 17 reps (80)
Rd 3: 4 rds (84)
Great work!
3 rounds
3 rounds
3 rounds + 5 DL
rx
M/54/175/5'11"
36 / M / 5'9" / 135lbs
Three 3-minute intervals of:
10lb dumbbells SDHPs x25
Then, as many rounds as possible of:
40lb dumbbells deadlifts x7
14 sit-ups
Rest 3 minutes between rounds
1 round + 5
1 round + 5
1 round + 5
Rxd 225#. This was a good combo
57 reps
49 reps
43 reps
85# dl 1+13/2+7/2+7
67, 72, 73
1:00 bike sprint (min 90 rev)
205 lb DL
4
4+2
4+3
Rx
Wow, fast!
2 rounds plus 3
2 rounds plus 6
2 rounds plus 7
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My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and Call: +1 (209) 893-8075 or email drkachispellcast@gmail.com by his website: https://drkachispellcaster.wixsite.com/my-site
My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and Call: +1 (209) 893-8075 or email drkachispellcast@gmail.com by his website: https://drkachispellcaster.wixsite.com/my-site
Rx 84, 79, 70
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Monostructural, gymnastics, weightlifting. Pulling from the hips, pushing from the hips, using endurance to challenge our midline
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
SPEED SCALE
4 rounds of:
7 deadlifts
21 sit-ups
21-cal row
*rest as needed between rounds
STAMINA SCALE
Don't rest 4 minutes between rounds
COORDINAITON SCALE
AMRAP in 15 minutes of:
Row some distance
21 sit-ups
21 deadlifts (light weight/empty bar)
MY STUFF
A couple different variations of this thing, and accidentally did 4 rounds
GENERAL FEAR LEVEL: 8
Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts- 135lbs
14 sit-ups
Rest 4 minutes between rounds.
46/52/53
Total: 151 reps
Used 205 for DL, unanchored sit-ups.
3,3,2+7+13. Missed 3 on the last round by 1 rep…
225lbs/abmat
3 rounds
3 rounds
2 rounds + 1 dl
crashed a bit last round
M/39/72”/170
as rx. Rd 1: 3 rds; Rd 2: 3 rds + 1 rep; Rd 3: 3 rds. 190 total reps
Great job!
No rower, so subbed for KB SDLHP and used 90 Kg
1st 4rds
2nd 4+3rds
3rd 4+7rds
Well done!
Scaled to 195#, butterfly abmat sit-ups. 3 min btwn rounds.
1 round + 19 reps
2 rounds
2 rounds + 1 rep
Each row took about 38 pulls and 1:20
60/5’8”/155
Great push Jim!
Pivoted a bit--
"Tumilson"
8 rnds
w/20# vest
200m run
11 burpee DL w 60# sandbag
28:17
m/53/175
Anyone else have withdrawl the last couple of days away from
my virtual box mates???? Just me?:)
Me too, Mike. Good to be back. Some of us have been working out “together” for many years.
That workout is pretty ambitious a few days before Memorial Day.
I have been as well Mike. Great to see everyone back!
M/48/6'2"/185#
Scaled to 185# DL the rest as rx'd
R1 - 3 rds = 84
R2 - 3 rds + 2 = 86
R3 - 3 rds + 4 = 88
2+15 no abmat
3+1 abmat for half
3 abmat
Nice work!
Did our Bulletproof workout today instead.
Murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
36:31
Did this slick today (no weight vest/body armor) because I knew how my back would feel after. Not PR time, but better than expected. Exercises were done Cindy style. Now I gotta decide what Hero WOD I'm gonna do on Memorial day - Manion perhaps?
Hooyah! RIP LT.
Manion, 2 days after Murph…that’d be approximately tough.
Absolutely going to be tough Jim, and I’m looking forward to it! I have been running a Murph on Memorial Day for years now to honor all my brothers and sisters in arms that made the ultimate sacrifice. Though I have honored LT Murphy early, I will honor another warrior on Monday and endure every grueling minute of it with gratitude.
Cheers to you for the comment my man!
Good job, Lincoln. I also did Murph on Friday (as a Memorial Day weekend tradition) so that I could try another Hero workout on Memorial Day. It’s a great way to remember the fallen…. by remembering to be grateful to be alive and breathing when the workout starts getting rough. Have a great weekend.
Many thanks Nick. Well done with your decision. Have a great weekend as well.
3x4min intervals; 4 min rest
15 cal row then
AMRAP of:
7 Deadlifts @ 185#
14 Abmat Sit-ups
Rd1 - 2+1
Rd2 - 2+5
Rd3 - 2+5
155lbs DLs, abmat/butterfly SUs
1 - 3+0 (84)
2 - 3+2 (86)
3 - 3+1 (85)
255 total reps
Beginner Option:
Three 3-minute intervals of:
15-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Rest 3 minutes between rounds.
135lbs
21
21
28
1r+17reps
1r+20reps
1r+16reps
7rounds7reps, 90# bar
Are the comments actually working?
Well that one worked. Rxd at the Y.
70 reps each interval or 3.5 rounds.
rows got faster but couldn’t move much quicker on the other two movements. Last row in 0:56.
Well that one worked. Rxd at the Y.
70 reps each interval or 3.5 rounds.
rows got faster but couldn’t move much quicker on the other two movements. Last row in 0:56.
It works! It’s a Great Day!
Fast. Nice job.
Awesome!
Globo wod: subs for row are 17 calories assault or echo bike, 300 meter run, or 21 burpees. Dumbbells sub 12 dumbbell deadlifts 35/50lb dumbbells or 7 dumbbell deadlifts 55/80lb dumbbells.
Steven, what’s your rule of thumb when converting barbell to dumbbell weights?
