Kevan Lannister

Tuesday Apr 16 2019


On days that you feel like you’re not gaining any ground on life; from the world constantly ending on the news, those flawless amazing people posting about every second of their lives on Instagram to regret of not doing something you needed to get done. Whatever the case may be, maybe it’s time to stop watching all that news, unfollow a few people on Instagram and get what needs to be done, done. Before you know it ground will be gained once again. 
Have a great Tuesday!
1.) Every 2 min for 5 rounds
5 Overhead Squat @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 12 min AMRAP
10 Burpee Box Jumps 36/30"
15 Cal Assault Bike
30 Unbroken Double Unders (if you break, do a 5 groiner penalty, then continue)
*3.) Every 2 min for 5 rounds
5 Bench @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
*4.) EMOM 10
1 Strict Muscle Up
5 Back Extensions
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Bruce Hoffort96d

Cough it up, Wednesday

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james macco96d

Please keep the legless rope climbs. I was giddy when I saw them programmed and now they’re gone. 😢

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Sal Bertuglia96d

It’s the only other movement Jimbo is good at. Legless rope climbs and abs...

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james macco96d

Jimbo Macco, good at everything (as long as it’s legless rope climbs and ab heavy)!

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2+ 13 cals
24 in box, 12 unbroken Then singles, 17 unbroken then singles. OHS 55-65-75-85-95
30in box, singles OHS @65/75/90/100/115
2+15 Cals Mods
OHS
150/185/215/255/280# OHS.
OHS 65, 75, 85, 95, 115; 3 Rounds + 3 BBJ
OHS up to 175#
3+150m run
200m run instead of bike (was one of the options given...SOLD!) 24”box. OHS 50/60/70/80/90. MU work with Kelly.
2 rounds + 9 BBJ (30’ box and 1 min DU practice each round+ 5 groiners each round)
OHS 55# - 95#
3 + 1 BBJ
OHS @ 105/135/155/175/190. - DL @ 185/225/275/305/340 ----Thanks T. and Kelly for the cues during OHS!
3 + 13 Cals
OHS- 135, 185, 205, 225, 245
2 + 6 cals. 30" bj
95, 110, 130, 150 and 170 ohs
2 + 10 cals + 40 groiners 🤦🏻‍♀️
55/65/75/85/95
3+9 BBJ @ home w/ echo bike
2.5 mile run
OHS up to 150#, bench press up to 135#, DL up to 275#, Sunday’s WOD up to 175# clean
3 + 2 BBJ
75-85-95-115-125# OHS / Bench EC up to 125#
3 + 15 cal.
36" box.
HG: 4 rounds + 4 cals on the Rogue Echo Bike
OHS: 5@145, 4@165, 3@195, 2@225, 1@250#
2+ 15 cal on bike. Step ups 30', 60 du
#55- 90 ohs
An afternoon well spent
You’re an athlete if you can hit those 36’ box jumps and not look like you’re about to topple to your death every time. I however am not said athlete.
2+8.6 cals
65/75/95/115/135 ohs And that .6 cals is counted.
3 + 8 cals 24” box
75-125# OHS
**Just a few WOD mods: 16” pushup BJ(😃!)/DU broken + 10 JSq. OHS@#25x5}x5. P-EC: 3x{3 strict + neg pullups/25 AMSU/10 GH-R. & 25’ spin.
4 rounds + 5 BBJ
185# OVerhead Squat
3 + a walk to the rower
OHS up to 160#
3 + 2.1 cal
Up to 205#
2 + 5 BBstep ups
slo-mo, but moving