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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Bryce SmithErik - StockholmKelly HarrodRyan SmithAaron Lesher Recent comment authors
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Erik - Stockholm
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Erik - Stockholm

A1. 80kg
A2. 7kg

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

Bryce Smith
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Bryce Smith

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

Kelly Harrod
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Kelly Harrod

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
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Ryan Smith

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

Bryce Smith
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Bryce Smith

Solid time Ryan!

Aaron Lesher
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Aaron Lesher

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

B.
13:07 Rx

Amber Nollen
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Amber Nollen

135#rdl x6x4
8# extra rot

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

Bryce Smith
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Bryce Smith

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

Keith
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Keith

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
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Jester

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

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

niqlas
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niqlas

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

Catherine Blatner
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Catherine Blatner

That’s fantastic Niqlas!

Kyle J Smith
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Kyle J Smith

A. 195#x8x3
B. RX 14:25

Jeremy Ramberg
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Jeremy Ramberg

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
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Catherine Blatner

Congrats on your PR Jeremy!!

Greg Osborn
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Greg Osborn

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

Patrick
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Patrick

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 Osborn
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Greg Osborn

A. Missed – short on time
B. 13:12 Rx

anders folger
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anders folger

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

Bill Comerford
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Bill Comerford

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