Awkwardly Long Sprint

A) 5 Rounds EFT

16- Front Rack DB Lunge 35/20
16- Box Jump 24/20
30/27cal- Row
Rest 3min
x5



1: 2:22
2. 2:41
3. 2:40
4. 2:36
5. 2:34

 

Shoulder and Short WOD

Almost Back to Normal (Load)

A1) Strict Press
4-4-4-4

95,115,135,135

A2) SLOW Banded PVC Pipe Pulldown
4x10
*Straight arm w/ pullup grip

A3) Hollow Hold
4x45sec

 

(Addict Extra) Quick and Easy (Rounds + Reps)

B) 5AMRAP
10- Burpees
100m- Run
10- Toes to Bar
100m- Run
Rest 3min
Repeat

 

Rd 1 - 2 rounds plus 10 burpees and 50 meters

Rd 2 - 2 rounds plus 10 burpees and 100 meters

Tiny Cup

Tiny Cup (Time)

For Time:
1250m- Row
25- Situps
1000m- Row
25- Wallballs
750m- Row
50- Single Unders
500m- Row
10- Burpees
250m- Row

18:56

WESTON HERO WOD

Weston  5 Rounds For Time
1000 meter Row
200 meter Farmer Carry (45 lb dumbbells)
50 meter Waiter Walk, Right Arm (45 lb dumbbell)
50 meter Waiter Walk, Left Arm (45 lb dumbbell

38:31

COURTESY OF ANTHONYTHREE

30 Min AMRAP

30 min amrap

5 Deadlift
5 power clean
400m run
5 front squats
5 push press
500m row

6 Rounds plus 5 Reps 








Fulham gets back in the Prem! Hot day 

The Chain

34 min AMRAP 

500m- Row
5- Wallballs 20/14
400m- Run
10- Box Jumps 24/20

6 Rounds 505

EMOM

EMOM 2 Squat (Load)

A) 10 EMOM
1: 17/11cal- Row
2: 10- Alt. Back Rack Lunge 135/95
+
B1) Back Squat
3-3-3-3
135,185,225,275

B2) Dumbbell Split Squat
4x10ea @35lbs each hand
*All 10 reps on one leg then switch

Pat Fraser Said To Name This After Him Cause He’s Going To Beat Everybody

Pat Fraser Said To Name This After Him Cause He’s Going To Beat Everybody (Time)

A) For Time:
15-12-9
Strict Press 95/65
Burpee over Bar
Then:
12-9-6
Push Press 135/95
Burpee over Bar
Then:
9-6-3
Push Jerk 185/135
Burpee over Bar
(STRICT 20min cap)

 

Made it to the 7 of 9 Push Jerks.

Goldfinger

Goldfinger (Time)

For Time including rest:
150m- Row
1min- Rest
x20

 

9:21 - 3k

Soccer & Collin Bootcamp

Finally a win for Medfield FC.    We fell behind 1-0 by giving away the ball in our area.  We came back with a few breaks.   Picked up 2 assists.   My data tells me I dont run enough in the first half.  Seems like I am not warmed up enough or dont assert myself in the early parts of the game.

 

 Still didnt make it thru the game with out getting wrecked.  Here is the evidence:

I have been wanting to do Collin's bootcamp and I felt like getting my body will help reduce the stiffness and soreness I usually feel on Mondays.  I was pressed for time so I changed the wod from 1min on 1 min off to just 1 min on.

 1 arm KBS
Burpees
Medball Slams
Lateral Plate Hops
DL @ 95lbs
Row

One Kettlebell Workout

 4 Rounds

20 KBS
15 Globlet Squats
10 lunges each leg
15 DL rows
500m Row
15 Sit-ups

26:40

Bye Felicia

8min- Row

2min- Rest
6min- Row
2min- Rest
4min- Row
2min- Rest
2min- Row
2min- Rest
1min- Row
*No rolling starts!
*Score is total meters rowed

Hotel WOD @ St Regis

Hotel WOD

50-40-30-20-10
Dumbell Snatch
Push-Ups
Sit-Ups

21:38

Row Crue

OMG"

For Time:
500m- Row
Rest 3min
x8
*Negative splits

 

4k Row 13:46

3 bars - not quite Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/4 body-weight deadlift 225lbs
88% of Body-weight bench press
77% body-weight clean
Set up three bars and storm through for time.

 20:57

HERO WOD

For Time 800 meter Run 30 Squat Snatches (95/65 lb)
400 meter Run
30 Hang Cleans (95/65 lb)
200 meter Run
30 Back Squats (95/65 lb)
400 meter Run
30 Push-Ups
800 meter Run
30 Pull-Ups

Time 24:12

Hi Forearms! It Me :)

4 Rounds For Time:

40/30cal- Row
200m- Single Arm KB Farmer’s Carry 70/53
20- Burpee to Target

*Switch hands on farmer’s carry as needed

24:06

 

Row body at YMCA Presidio

Row 500 - 50 lunges

Row 500 - 50 squats
Row 500 - 20 Burpees
Row 500 - 20 Pushups
Row 500 - 50 squats
Row 500 - 50 lunges
Row 500 - 20 Burpees

Time 28:51

Member Sam

Member Sam

28EMOM
115m- Row
5- Situps

 

 

Gymnastics/Universal Benchmark

Gymnastics/Universal Benchmark (Rounds + Reps)  


A) 15 AMRAP
21- Pullup
21- Burpee
400m- Run
15- Chest to Bar
15- Burpee
400m- Run
9- Bar Muscle Up
9- Burpee
400m- Run

1 Round plus 42 reps and 225meters 

5k Row El Classico

Watched the 2nd Half of El Classico while rowing.  5k - 19:33

Hotel Wod

Hotel Work

1 Mile Run

50 Reps

5 minute plank

plus Thrusters

Inconsistent

I was really tired all week and even though I brought my stuff to workout I decided not too. Not sure

why I dont have my usual energy but its been brutal.

V Strict (Load)

A) Strict Press
8-8-8-8

 

You and One Dumbbell (Rounds + Reps)

B) 12AMRAP
10ea- DB Push Press 50/35
20- Pushup
200m- Run w/Wallball 20/14
*One DB
*10 push presses each arm