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Monday, July 4, 2022

Lumberjack 20 Hero WOD

Today we will have reduced hours from 8am-Noon with a rolling schedule (show up whenever you’d like) to do Lumberjack 20 hero workout or your own Open Gym workout!

Metcon:
20 Deadlifts (275/205lbs)
Run 400m
20 KB swings (70/53lbs)
Run 400m
20 Overhead Squats (115/85lbs)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps (24/20″)
Run 400m
20 DB Squat Cleans (45/35lbs each)
Run 400m

Accessory Work:
12 min EMOM
Min 1: 15 GHD
Min 2: 40’ OH Walking lunge (135/95lbs)
Min 3: 12 Power Cleans (155/105lbs)

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Barb :)
44:32
167# deadlift, pvc pipe overhead squat, 35# kb, jc2b, step ups, 20# db cleans 1.2k on echo instead of 400m run
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Chris De Pas
35:10 #225 DL. #95 OHS
9
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Cody Stelmach
40 min EMOM: Min 1: 16 cal row -Min 2: “DT” (9-6-3)- Min 3: ~11 cal echo Bike - Min 4: Rest // 7 min EMOM: 5 CTB + max DU (401 total)
#witdaboyz #bonkers #go’merica
10
1
Mike Cegelski
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Devon Deda
32:06 RX’ish
Grabbed 53# KB by mistake
5
1
Do it all over! Lol
Cody Stelmach
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James Lyerly
42:30 205# DL, FS @ 95#, deep ring rows, 24” Step Ups to save my knees
Running felt good. HR redlined for most of the workout. Humidity kills my performance.
6
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james macco
35:25
1
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Jenny Wesolowski
36:13
175# deads, pull-ups instead of c2b, 65# ohs. Db squat cleans were the hardest part!
9
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Jordan Teague
49:47
165# DL, 35# OHS, 26# KB, JC2B, Step Up, 20# DB Cleans
8
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Krystal Lowney
33:00 on the dot🇺🇸
Scales on the weight and PU instead of C2B
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Laura VanderKelen
37:30
155# DL; 53lb KB; 85# FRONT squats; 20” box; 30lb DBs
5
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Maria Onaindia
30ish (didn’t keep exact time)
Scaled some weights and PUs instead of C2B (did all in sets of 3 with one set of 5-felt better!)
9
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Mike Cegelski
40 min EMOM + 7 min EMOM
Wit Da Boyz
11
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Mike Luberda
25:15 Rx
Mercia
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Natalie Blomquist
36:30 🇺🇸
#125 DL, #45 KB, #55 OHS, Green &Black Banded Chest 2 Bar, #25 DB Squat Cleans
8
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Pauly VanderKelen
Stretching WU
45 degree Incline Bench Press: 10 reps @ 95,115,135,155, and 165#, then 3 reps @ 175#, then a burnout set of 10 reps @ 145# / 5x10 Strict GHD Sit-Up with a 30# dumbbell on my chest / Cable Chest Fly: 12 reps @ 40,45,50,55 / 5x10 Strict Bar Dips for 50 total / 5x10 Shoulder Flys with 20# dumbbells.
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Theresa Rosenquist
🫡 LJ20!!🇺🇸
🥵Wow!! 38:30 It’s been a while…DL@#175, R+KBS@#53, KB-FS@#70, BA-SC2B(ish),20” B-SU, #20 DBSqCln, 200->150 SU w/DR v. 400😵💀 Mobility post!!!
10
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Tim S.
vacation wod#1
6 db thrusters heavy 9 heavy wall ball 12 t2b scaled t2// Mel and I 5rds each. approx 16 min
5
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Travis Olsen
40:21
225 DL, 95 OH Sq, 40 DB Cleans
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