Deadlifts for the Walking Dead Weekend Premiere

Deadlifts (6 rep max weight) 4 sets

Circuit of 4 rotations amrap
2 standard pullups, 2 behind neck pullups
1 leg weighted lunge
bent over row 75 lbs

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Yesterday's HIGH VOLTAGE circuit

4 rotations, 30 sec rest in between rotations, 1 min/ exercise

cross body mountain climber
Queen HELLenas (jumping switch leg lunge)
Push-ups
oblique floor to shelf extensions
leg kicks

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we brought the murph from awesome....to epic.

also...love thy community!

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Yesterdays workout

What's up suckers. I believe a bunch of you took yesterday off but here's what i did....

The WOD from Sept 24th, from a site i now cannot find, which wassss........

10 Thrusters (65)
20 push ups
10 KBS (35)

3 rounds for time (11:42)

Looks easy...it wasn't.

There was also a tough guy doing the worst squats i've ever seen in there. Which is impressive because mine can be pretty bad.  It was sad to experience it alone.

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Add to the rotation?

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Ballin' and benching the mean 45er

Ballin' for an hour

3 supersets:
Bicep curls 8 reps (40/30)
Wide grip pull-ups to failure

Pyramid bench press to failure (155/135/115/95/75/45)

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I've been slackin' so here is an update of yesterdays BEAST of a workout

Max rotations in 20 min:

2 basketball court down and backs @ 70%
10 chin-ups (extend those arms)
15 front squats with 20lb ball
50 pace single-arm overhead carry (45/15)
10 V pushups (keep those elbows in)
its not over yet...
Abs:
8 min rotation of hell (each member comes up with a 1 min movement until 8 min is up)

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Three in a row!!! The community is killin' it!

3 Rounds...
20 squats (135/75)
20 bench press (125/45)
20 push press (85/45)

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Kallista is a mean one!

Kallista: for time
30x Clean and Jerk Body Weight (bw)

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Cup Check returns to the Intramural Ring

repeat this twice
20 min Cup Check winning

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