Workout of the Day
A.
Four sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
24 kg Russian kettle bell swings!
A. RDL @ 185. Grip was going. Used clean grip with no hook grip.
B. 6 + 4 RX. UB.
A. Single leg RDL with 25# KB (my glutes feel it more), 5kg Wb for curls
B. 7 rounds + 4 reps; 20 kg RKBS and back squat reverse lunges
Yay that your glutes feel it!!
A: 185
B: 5rnds + 20 @ 24kg. Those lunges were dreadful haha
Great job, Nick! Lunges are the key to the universe.
95 degrees in the gym this afternoon. Blurghhh
A. RDLs @ 225#, WB hamstring curls @ 20#, only hit :45 per round on handstand holds but they improved each round
B. 5 + 7 Rx
Boo to 95 degrees. Yay to 225# RDL – nice! Make sure you’re adding electrolytes to your water!
A. 165#
B. 6 rounds RX
Nice, Carm.
Sometimes your 2 year old says she wants to work out with you and does her attempt at nose to wall handstand holds in her princess gown and sings let it go!
Amazing!
This is great! Mind if we post it on the blog sometime?
You are welcome to post it!
A. Completed @185lbd
B. 5+16 RX.
I am going to be feeling that for awhile. Good stuff.
Hammies!
A. 185/20 sec/20 reps,185/15 sec/20 reps,225/15 sec/20 reps
B. 6+9 @52#
Those handstand holds were rough!
Great job, Tim!
A.145/145/165/165
B.5r+ 18 RX
At 99 degrees in the gym, I’ll take it
Yikes! Water and electrolytes!
This will be my first time ever doing RDLs. What would be a suggested weight as a % of my 1RM for standard deadlift? Thanks for any suggestions!
Start around 40-50% and go from there. Let me know how you enjoy them!
Went 50% and certainly had to focus on the movement. Felt some rounding in the back so need to work on these more. Like the variation as always.
A. Done. RDLs at 185#.
B. 8+6 Rx
My hammys are going to be hurting tomorrow, haha
Hello, hamstrings?
Haha yeah. Those supine hamstring curls were a lot harder than I expected.
Nice, man – you’re a beast
A. Done. RDLs @195#x1. 215#x3
B. RX 5+14
Excellent, Kyle. That’s solid weight for the RDLs.
Workout wasn’t posted for our 6am workout so we did a partner throwback Invictus workout from 2/14/15 to check out our progress: For time: Partition any way 2000m row 50 power cleans (135lb) 75 pullups 100 burpee box jump overs 75 pullups 50 power cleans (135lb) 2000m row Back on 2/14/15 Brian S. and I did this in 45:30. Brian used 95lb for cleans and Purple band and I went Rx. Today, we did this in 39:56. Brian used 135lb today and dropped to a smaller band for pullups and I went Rx again. This was a 5:34 decrease in… Read more »
Brutal WOD, nice work guys
Heck yes! Nice work. Sorry about the technical difficulties earlier.