Count down

10-9-8-7-6-5-4-3-2-1 reps of:

135lbFront Squat
10 Calorie Row
 Knees-to-elbow
10 Calorie AD

Time:21:07

Fight Gone Bad EMOM Style

30 EMOM
15 Wall Ball
15 SDHP
10 T2B
12 PP
15 Cal Row

#FMOPENWK5

Snow day today so no class.   Needed to get my kettlebell work in as well as the FM Open week 5 wod.   Busy day so didnt get to the gym until 6:30,  AD3 joined me so that was a bonus.

FMOPENWK5 looked absolutely horrible on paper.   My goal was to use the 1st round to warm up and try to get faster as I went.   About 500M into the first 2000 I felt really good and smooth.   Decided to try to stick with my pace and then see if I could be consistent across the sets.

THE FM OPENWorkout 5
2000m
2:30 rest
1000m
1:30 rest
2000m
1:30 rest
1000m

Train Like Mike Daily Workout

Focus: Lower body strength

1,000m row feet out
7 x 3 back squats @ 78-81%, drop set of 20 @ 65%
7 x 5 Romanian deadlifts @ 75% (double overhand grip)
Core: 2 x 30 hanging knee raises, 20 weighted oblique pulls each side, 40 sit ups


Back Squats 7X3
135(5), 185(3), 225, 255, 255, 255, 255, 255, 255, 255

20 Reps @175lbs

Romanian DLs 7x5
175(5), 225(5), 225(5), 225(5), 225(5), 225(5), 225(5), 225(5)

2x30 Hanging Knee Raises
20 Obliques w/50lbs DB
40 Situps

Sprints

150m, rest 1 min, x20. Each one is fast, not negative splits

This one really hurt more than I expected. I thought we were only doing 10 rounds. So I went all in #10 then realized I had 10 more to do. 

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Make Something Out of Nothing (Load) & EVEN FLOW

Morning WOD

10 Min Row warm-up

50 KBS @ 70lbs for time -

50 Goblet Squats @53lbs for time

Make Something Out of Nothing (Load)

A1) Back Squat w/3 sec pause
1-1-1-1-1

185, 225, 245, 265, 285

A2) Sprinter Stretch
5x1:00ea
A3) KB Squats @70lbs
5x10 Perfect Reps at a slow tempo

 

 EVEN FLOW

Evening WOD at WOD

30′ EMOM:
a) 250/200m row
b) 10 Wall balls @ 20/14 lbs.
c) 10 Toes to bar
d) 15 Cal Airdyne
e) 10 Push ups 

7 rounds plus 250, 10 and 9reps

Frozen Moose

Frozen Moose 

For Time

Buy in: 1000m Row

Immediately into...

7 Bar Facing Burpees
3 Thrusters (95/65 lb)
x 10

Adaptation of Moose Hero WOD. Adapted... because it's cold outside.

 

14:09