4 rounds:
DL 4-6 (280x6, 325x5,340x4,350x3)
20 seconds rest
max rep push ups @ 1010 (27,24,20,15)
Rest 3 minutes
conditioning 3 rounds:
3 MM (35# db) 13:43
15 box jump overs (30" rd 1, 24" rds 2-3)
30#slam ball on shoulder with 72#kb in opposite hand farmer carry
hold hollow hold while parter does MM and box jumps (rest during farmer carry)
Showing posts with label farmer carry. Show all posts
Showing posts with label farmer carry. Show all posts
Tuesday, October 14, 2014
Friday, July 20, 2012
Friday, January 20, 2012
deadlift and farmer carry
15 rounds for time:
310#deadlift
90# farmer carry (180# total)
Time: 16:18
round times (:37,:48,:52,:53,1:10,1:07,1:05,1:05,1:15,1:25,:58,1:15,1:32,1:18,:58)
310#deadlift
90# farmer carry (180# total)
Time: 16:18
round times (:37,:48,:52,:53,1:10,1:07,1:05,1:05,1:15,1:25,:58,1:15,1:32,1:18,:58)
Tuesday, November 1, 2011
"Newbie" 2nd time
5 rounds for time:
165# Overhead walk 20 yds down/20yds back
30 20# wall ball shots
95# db carry (each hand) 20 yds down/back
dropped weight on 2nd round of overhead carry. I went out 20yds, dropped bar, removed 30#, to complete round, then finished WOD with 135#.
time: 20:31
compare
165# Overhead walk 20 yds down/20yds back
30 20# wall ball shots
95# db carry (each hand) 20 yds down/back
dropped weight on 2nd round of overhead carry. I went out 20yds, dropped bar, removed 30#, to complete round, then finished WOD with 135#.
time: 20:31
compare
Monday, July 4, 2011
Carry On, my wayward son.
two teams, a tire, 4 sandbags, 4 dumbbells, 2 tire sleds.
We divided weight and set an even amount on each team's side. Goal was to get as much weight as you could on your side.
Tough WOD. Vince and I started off strong, and was able to keep more weight on our side for quite a while. John and Tim stayed strong and kept moving weight. They ended up with more on their side...we didn't need to count... it was obvious. they had more weight, but we all won. Nice WOD!
We divided weight and set an even amount on each team's side. Goal was to get as much weight as you could on your side.
- The tire stayed in the middle and if it was flipped onto your side, you couldn't pass it without flipping it back to the other team's side.
- only one dumbbell could be carried at a time, but you could carry a sandbag with it
- Bumper plates had to be dragged in the sled...you couldn't carry them.
- You had to either bear crawl or lunge from your side to the other teams side.
Tough WOD. Vince and I started off strong, and was able to keep more weight on our side for quite a while. John and Tim stayed strong and kept moving weight. They ended up with more on their side...we didn't need to count... it was obvious. they had more weight, but we all won. Nice WOD!
Sunday, July 3, 2011
Sunday morning in the park
met on the hill at Washington Park...4 guys, 3 sandbags, 95# barbell, 53# kb.
One guy takes sandbag from top of hill down the north side of the hill, across the walking path, switches shoulders, and comes back up the hill. He gets the next sandbag, repeat, next sandbag repeat.
the other 3 guys are doing AMRAP 75# GTO, sandbag burpees, and kb swings. They rotate to a different exercise as the sandbag carrier changes sandbags. We each took turns doing the sandbags and counting reps for the other three exercises. After we each took our turns, there was one rep difference b/t teams. Great competition!
Then we did a sandbag relay, down and up the hill (same route as above), each teammate did all 3 bags.
Final relay was barbell farmer carry down and back (about 15 yards down the south side of the hill) with each arm and bear crawl.
One guy takes sandbag from top of hill down the north side of the hill, across the walking path, switches shoulders, and comes back up the hill. He gets the next sandbag, repeat, next sandbag repeat.
the other 3 guys are doing AMRAP 75# GTO, sandbag burpees, and kb swings. They rotate to a different exercise as the sandbag carrier changes sandbags. We each took turns doing the sandbags and counting reps for the other three exercises. After we each took our turns, there was one rep difference b/t teams. Great competition!
Then we did a sandbag relay, down and up the hill (same route as above), each teammate did all 3 bags.
Final relay was barbell farmer carry down and back (about 15 yards down the south side of the hill) with each arm and bear crawl.
Saturday, February 26, 2011
CF Football
15 rounds for time:
1 deadlift (75% 1RM) - 305 (79% of 385)
40 yd (20 down, 2o back) 90# db carry
time 20:48
I think I did 12 carries unbroken. DL got heavy...real heavy on the last couple.
round times (in seconds): 42, 59, 74, 79, 78, 78, 72, 87, 75, 105, 73, 121, 94, 129, 78
1 deadlift (75% 1RM) - 305 (79% of 385)
40 yd (20 down, 2o back) 90# db carry
time 20:48
I think I did 12 carries unbroken. DL got heavy...real heavy on the last couple.
round times (in seconds): 42, 59, 74, 79, 78, 78, 72, 87, 75, 105, 73, 121, 94, 129, 78
Tuesday, November 30, 2010
Thompson
tweaked the WOD a little, changed it to an AMRAP...ours was done like this:
AMRAP 20 minutes:
5 towel pull ups
29 95# back squats
1 100# db farmers carry (one in each hand)
6 full rounds +5 p/u and 18 squats
full round times: 2:04, 2:34, 2:56, 3:36, 3:25, 3:43
Towel pull ups unbroken, except one set. Tried to rep out 10-15 back squats to start each round, then broke the rest up as needed. They never seemed to get too heavy to do, just a lot of work! Farmers carry was harder than I thought it would be. Grip got fried from the pull ups and leg strength zapped from the squats made it hard to hang on. I walked from pullup bar on the squat rack closest to the door over to the left side of bench press, turned around and came back.
AMRAP 20 minutes:
5 towel pull ups
29 95# back squats
1 100# db farmers carry (one in each hand)
6 full rounds +5 p/u and 18 squats
full round times: 2:04, 2:34, 2:56, 3:36, 3:25, 3:43
Towel pull ups unbroken, except one set. Tried to rep out 10-15 back squats to start each round, then broke the rest up as needed. They never seemed to get too heavy to do, just a lot of work! Farmers carry was harder than I thought it would be. Grip got fried from the pull ups and leg strength zapped from the squats made it hard to hang on. I walked from pullup bar on the squat rack closest to the door over to the left side of bench press, turned around and came back.
Tuesday, June 29, 2010
newbie
5 rounds for time:
40 yard 155# overhead carry (20 yds down 2o yds back)
15 20# db thrusters (one in each hand)
40 yd 80# farmer carry (one db in each hand)
at the depot on the baseball side. didn't use rack, so I clean and pressed weight. scaled back to 135# for rounds 3, 4 & 5. thrusters done as a sub for 20# wallball, started out to do 30 but quickly realized that would be too much. carrying the weight overhead took a lot out of my shoulders and i didn't have the pop in my legs to avoid a lot of shoulder press.
time: 21:28
rounds: 2:54, 4:53, 5:33, 4:23, 4:45 (I removed the 10# plates in the 3rd set)
played Hooverball last night...Gallion, Paschen, Ireland, and Wolterman
40 yard 155# overhead carry (20 yds down 2o yds back)
15 20# db thrusters (one in each hand)
40 yd 80# farmer carry (one db in each hand)
at the depot on the baseball side. didn't use rack, so I clean and pressed weight. scaled back to 135# for rounds 3, 4 & 5. thrusters done as a sub for 20# wallball, started out to do 30 but quickly realized that would be too much. carrying the weight overhead took a lot out of my shoulders and i didn't have the pop in my legs to avoid a lot of shoulder press.
time: 21:28
rounds: 2:54, 4:53, 5:33, 4:23, 4:45 (I removed the 10# plates in the 3rd set)
played Hooverball last night...Gallion, Paschen, Ireland, and Wolterman
Saturday, June 26, 2010
group WOD at RHS
4 rounds:
slosh pipe carry
farmer carry 2 75# db
prowler sled (70#)
sled with rope (25#) run down, backstep back
about 30 yds per...took about 35 minutes
tough WOD, had some rest time b/t most exercises waiting on guys ahead of me to finish...much needed rest. Vince Mickey, Scott Rawlings, Mack Thompson, Tim Gallion, Jared McDaniel, and John Ireland.
slosh pipe carry
farmer carry 2 75# db
prowler sled (70#)
sled with rope (25#) run down, backstep back
about 30 yds per...took about 35 minutes
tough WOD, had some rest time b/t most exercises waiting on guys ahead of me to finish...much needed rest. Vince Mickey, Scott Rawlings, Mack Thompson, Tim Gallion, Jared McDaniel, and John Ireland.
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