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Tuesday, March 7th

6
Mar

Tuesday, March 7th

WOD

Part A
Deadlift
5ย rep max

Part B
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating

Post rounds completed to comments.

67 Responses

  1. BAston

    DL: 265#

    WOD: 1+18 (HSPU: 45+25+1 ab mat for 7 reps, then 45+1 ab mat for 3 reps – both rounds) / Row / Pistols

  2. Rich S

    5 rep max DL – 285 PR
    2+3 (kipping HSPU, pistols with ring assist)

    Weigh in: 129.6 (after a cookie from Patrick and a bagel w/ bacon and egg)

  3. Rich S

    5 rep max DL – 285 PR
    2+3 (kipping HSPU, pistols with ring assist)

    Weigh in: 129.6 (after a cookie from Patrick and a bagel w/ bacon and egg)

  4. Matt

    A: 5 rep max DL – 355 (10lb PR)
    B: 2 + 51 Rx
    Weigh-In: 168 ๐Ÿคท๐Ÿปโ€โ™‚๏ธ

  5. Matt

    A: 5 rep max DL – 355 (10lb PR)
    B: 2 + 51 Rx
    Weigh-In: 168 ๐Ÿคท๐Ÿปโ€โ™‚๏ธ

  6. LaurenMargaret

    Deadlift 5 Rep @145
    (105, 115, 135, 140, 145)

    AMRAP: 2+16 (push ups, ring single-leg squat)

  7. LaurenMargaret

    Deadlift 5 Rep @145
    (105, 115, 135, 140, 145)

    AMRAP: 2+16 (push ups, ring single-leg squat)

  8. Melissa TruHero

    Hey guys! I am SUPER IMPRESSED with all the PR’s this weekend!! Congrats!! Can’t wait to get my ass back in the gym today and re-join civilization! ๐Ÿ™‚

  9. Alice

    5 rep max DL: 195#, pr
    wod: 2+21 with strict hspu to an abmat and a plate

    [deadlift sets: 85×8-125×5-155×5-175×3-185×3-195×5โ€”this warmup felt good. I like the tapering]

  10. Alice

    5 rep max DL: 195#, pr
    wod: 2+21 with strict hspu to an abmat and a plate

    [deadlift sets: 85×8-125×5-155×5-175×3-185×3-195×5โ€”this warmup felt good. I like the tapering]

  11. PlayGurlPattyG

    5 Rep DL 213 OMG!! so crazy

    10 AMRAP 1R + 5
    (scaled Push Up and Handstand Holds/ Pistols with a low box underneath)

  12. PlayGurlPattyG

    5 Rep DL 213 OMG!! so crazy

    10 AMRAP 1R + 5
    (scaled Push Up and Handstand Holds/ Pistols with a low box underneath)

  13. dtm

    3 Rounds FT
    10 Strict HSPU
    20 Burpees
    30 “pistols” to a chair
    11:36

    Superman things to help my lower back which is currently FUBAR.

  14. Liz

    yoke squat 5s: 77-92-112-117-137-152
    metcon: 10 wall push ups, 20 cal assault bike, 30 pistols
    1+59…SO CLOSE

  15. Liz

    yoke squat 5s: 77-92-112-117-137-152
    metcon: 10 wall push ups, 20 cal assault bike, 30 pistols
    1+59…SO CLOSE

  16. Kim

    Deadlifts up to 275#

    Metcon – heavily scaled
    10 knee push ups
    20 cal row
    30 pistols to red box
    2 + 6

  17. Kim

    Deadlifts up to 275#

    Metcon – heavily scaled
    10 knee push ups
    20 cal row
    30 pistols to red box
    2 + 6

  18. Gracie Lyman

    5 rep max DL 168 PR! my first workout at metropolis was 5rm and i barely did 135! $$$$

    wod: 1+54
    mixed PU and PU on knees
    pistols on the rings

  19. Gracie Lyman

    5 rep max DL 168 PR! my first workout at metropolis was 5rm and i barely did 135! $$$$

    wod: 1+54
    mixed PU and PU on knees
    pistols on the rings

  20. Michele Adler

    DL 5 RM 175# prob PR
    Metcon: 1+46
    Subbed push-ups for handstand push-ups
    Pistols to low soft black box + 25#plate
    Back stretching
    Pull-up progression
    Great numbers, everyone!

  21. Michele Adler

    DL 5 RM 175# prob PR
    Metcon: 1+46
    Subbed push-ups for handstand push-ups
    Pistols to low soft black box + 25#plate
    Back stretching
    Pull-up progression
    Great numbers, everyone!

  22. dquat

    DL: 355(3),405(3),455(3),480(5)PR
    Thanks for the 5lb push Mattman. My hammys are not thankful and would like a word.

    1+7rx
    I believe my shoulders will be toasty from this mobility experiment for the next 9mos

    shoulder/thoracic mob
    3sets
    A1. Tall Kneeling KB RTW – 5reps/position per side
    rest 30s
    A2. Single Arm OH DB Carry – 24steps/side
    rest1min
    +
    3sets
    Shoulder CAR’s – 3reps/side (slow&controlled)
    DB Face Down Incline Trap 3 Raise – 10reps/side (light)
    Feet Assisted German Hang (supinated in hang) – 20s

  23. dquat

    DL: 355(3),405(3),455(3),480(5)PR
    Thanks for the 5lb push Mattman. My hammys are not thankful and would like a word.

    1+7rx
    I believe my shoulders will be toasty from this mobility experiment for the next 9mos

    shoulder/thoracic mob
    3sets
    A1. Tall Kneeling KB RTW – 5reps/position per side
    rest 30s
    A2. Single Arm OH DB Carry – 24steps/side
    rest1min
    +
    3sets
    Shoulder CAR’s – 3reps/side (slow&controlled)
    DB Face Down Incline Trap 3 Raise – 10reps/side (light)
    Feet Assisted German Hang (supinated in hang) – 20s