Workout of the Day
A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell External Rotations x 8-10 reps each arm @ 2020
Rest 60 seconds

B.
Two rounds for time of:
Row 500 Meters
20 Hand-Release Push-Ups
30 Kettlebell Swings (24/16 kg)
Run 400 Meters

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Erik - Stockholm
Erik - Stockholm
August 8, 2015 1:56 am

A1. 80kg
A2. 7kg

B. 12:16 rx (treadmill run, could probably shave some seconds dude to slow start up)

Bryce Smith
Bryce Smith
August 9, 2015 9:02 pm

awesome job Erik! way to make it work with a treadmill!

Kelly Harrod
Kelly Harrod
August 7, 2015 7:40 pm

A) Used 160# for all ten sets
B) 2:22 at 145#/ went down to 135# for the rest of the sets and got 1:47/1:46/156/2:00
C) 153/190/215/205/215/230/190/190/190/190
D) 3 Rds + 3 HSPU

Ryan Smith
Ryan Smith
August 7, 2015 5:16 pm

A) 225×8 DL 10# rotations x 10
B) 12:35rx

Bryce Smith
Bryce Smith
August 9, 2015 9:03 pm
Reply to  Ryan Smith

Solid time Ryan!

Aaron Lesher
Aaron Lesher
August 7, 2015 4:38 pm

A.
4 sets: RDLs @ 185# x 8, External rotations @ 15# DBs x 10

B.
13:07 Rx

Amber Nollen
Amber Nollen
August 7, 2015 4:03 pm

135#rdl x6x4
8# extra rot

Subbed 2:30 airdyNE for row.
35#lbs
13:54

Bryce Smith
Bryce Smith
August 9, 2015 9:04 pm
Reply to  Amber Nollen

Hand release pushups are a huge piece of humble pie! Great job Amber

Keith
Keith
August 7, 2015 3:28 pm

A) Did EMOM Back Squat x 2 reps @ 70%
225#

B) 12:40
This felt surpringly good considering I just got back from some vacay, and I was mentally strong.

Jester
Jester
August 7, 2015 12:33 pm

A. 115# x4 RDL
15# ext shoulder rotat.

B. 17:24 (sub 1/2mile airdyne for run)

niqlas
niqlas
August 7, 2015 8:44 am

A. 65kg/rubber band
B. 18kg KB, 11:34

Catherine Blatner
Catherine Blatner
August 7, 2015 4:23 pm
Reply to  niqlas

That’s fantastic Niqlas!

Kyle J Smith
Kyle J Smith
August 7, 2015 7:51 am

A. 195#x8x3
B. RX 14:25

Jeremy R
Jeremy R
August 7, 2015 7:36 am

A. worked up to 234# and used 20# dumbbell.
B. sub row for 100 double under. 13:31.

I was trying to beat Greg but that didn’t happen! LOL HRPU killed me after the DU. Good thing is I did 77 unbroken double under. has a PR for me!

Catherine Blatner
Catherine Blatner
August 7, 2015 4:22 pm
Reply to  Jeremy R

Congrats on your PR Jeremy!!

Greg
Greg
August 7, 2015 6:01 pm
Reply to  Jeremy R

Haha don’t worry. You can do that tomorrow! Great work with the doubles.

Patrick
Patrick
August 7, 2015 6:58 am

Worked up to 80kg ( didn’t want to push my lower back by going heavy )
Rotations with 13.5 kg (used cable machine )

B 11:58 – hr push us got me .

Greg
Greg
August 7, 2015 5:20 am

A. Missed – short on time
B. 13:12 Rx

anders folger
anders folger
August 7, 2015 4:38 am

A. DND, short on time
B. 14:07 Rx. Ouch.

Bill Comerford
Bill Comerford
August 7, 2015 4:32 am

No time for part a, so just did b. 19 min rxd

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