Mike Kovalcik - beyond the whiteboard

Mike Kovalcik
Pandemonium 1,015 Sessions

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28	29 6x AMRAP 3:30: Rows, Dumbbell Thrusters and Burpees 6x AMRAP 3:30: Rows, Dumbbell Thrusters and Burpees Mike Kovalcik Pandemonium words cannot describe how painful and brutal this wod was. i nearly passed out and puked multiple times. never have i been more excited about having to leave the gym to get back home, and it was even better that i didn't get to finish the last 2 rounds. holy f balls this was rough. 6x AMRAP 3:30: Rows, Dumbbell Thrusters and Burpees : 2.5 rounds \| Rx'd 6x 3:30 AMRAP: Row, 500 m 21 Dumbbell Thrusters, 40 lbs 12 Burpees Resting 3:30 in between each AMRAP. 23 days ago View 6x AMRAP 3:30: Rows, Dumbbell Thrusters and Burpees Site Leaderboard (1)	30 Back Squat 3-3-3-3-3-3-3-3-3-3, rest 1 min Back Squat 3-3-3-3-3-3-3-3-3-3, rest 1 min Mike Kovalcik Pandemonium Back Squat 3-3-3-3-3-3-3-3-3-3, rest 1 min : 7950 lbs \| Rx'd -600 lbs Sets : rest 1 min 3 Back Squats \| 265 lbs 3 Back Squats \| 265 lbs 3 Back Squats \| 265 lbs 3 Back Squats \| 265 lbs 3 Back Squats \| 265 lbs 3 Back Squats \| 265 lbs 3 Back Squats \| 265 lbs 3 Back Squats \| 265 lbs 3 Back Squats \| 265 lbs 3 Back Squats \| 265 lbs 22 days ago View Back Squat 3-3-3-3-3-3-3-3-3-3, rest 1 min Site Leaderboard (14)	May \| 1 Chipper: Push Press, Box Jump Overs, 400 m and 2 more Chipper: Push Press, Box Jump Overs, 400 m and 2 more Mike Kovalcik Pandemonium wasn't feeling to great this morning...not sleeping well. should've been at least 1 min faster. all in all, this was fun. Chipper: Push Press, Box Jump Overs, 400 m and 2 more : 11 mins 28 secs \| Rx'd 30 Push Press, 135 lbs 30 Box Jump Overs, 30 in Run, 400 m 30 Chest-to-bar Pull-ups 30 Jumping Alternating Lunges 21 days ago View Chipper: Push Press, Box Jump Overs, 400 m and 2 more Site Leaderboard (1)	2 Front Squat 3-3-3-3-3-3-3-3-3-3 Front Squat 3-3-3-3-3-3-3-3-3-3 Mike Kovalcik Pandemonium I think my max is higher than i think it is....good problem to have Front Squat 3-3-3-3-3-3-3-3-3-3 : 6960 lbs \| Rx'd 300 lbs Sets 3 Front Squats \| 230 lbs 3 Front Squats \| 230 lbs 3 Front Squats \| 230 lbs 3 Front Squats \| 230 lbs 3 Front Squats \| 230 lbs 3 Front Squats \| 230 lbs 3 Front Squats \| 230 lbs 3 Front Squats \| 235 lbs 3 Front Squats \| 235 lbs 3 Front Squats \| 240 lbs 20 days ago View Front Squat 3-3-3-3-3-3-3-3-3-3 Site Leaderboard (286)	3 Chipper: Kettlebell Swings, Rope Climbs, Dumbbell Overhead Walking Lunges and 8 more Chipper: Kettlebell Swings, Rope Climbs, Dumbbell Overhead Walking Lunges and 8 more Mike Kovalcik Pandemonium SNATCH PR OF 175!!! Did this 4 times!!! Time cap was 25 min but I was determined to get that 175. My last made rep was so damn easy!! Now I know I can do it!! Chipper: Kettlebell Swings, Rope Climbs, Dumbbell Overhead Walking Lunges and 8 more : 25 mins \| Rx'd 50 Kettlebell Swings, 2 pood 4 Rope Climbs, 15 ft 30 Dumbbell Overhead Walking Lunges, 40 lbs 20 Burpees 10 Box Jump (30 in.)s, 30 in 4 Squat Snatches, 175 lbs 19 days ago View Chipper: Kettlebell Swings, Rope Climbs, Dumbbell Overhead Walking Lunges and 8 more Site Leaderboard (1)	4
5 Basketball Basketball Mike Kovalcik Pandemonium Basketball : 60 mins \| Not Rx'd 0 secs \| Not Rx'd Basketballs 60 mins 16 days ago View Basketball Site Leaderboard (96)	6 FT: 5x Power Cleans, Hang Squat Cleans and Split Jerks; ; 5x Power... FT: 5x Power Cleans, Hang Squat Cleans and Split Jerks; ; 5x Power... Mike Kovalcik Pandemonium Great wod!! Includes 2 min rest. 4:46 first set and 5:16 second set. FT: 5x Power Cleans, Hang Squat Cleans and Split Jerks; ; 5x Power... : 12 mins \| Rx'd 5 rounds: 1 Power Clean, 155 lbs 3 Hang Squat Cleans, 155 lbs 2 Split Jerks, 155 lbs -- then -- Rest 2 mins -- then -- 5 rounds: 1 Power Clean, 155 lbs 3 Hang Squat Cleans, 155 lbs 2 Split Jerks, 155 lbs 16 days ago View FT: 5x Power Cleans, Hang Squat Cleans and Split Jerks; ; 5x Power... Site Leaderboard (1)	7 Back Squat 3-3-3-3-3-3-3-3-3-3, rest 1 min Back Squat 3-3-3-3-3-3-3-3-3-3, rest 1 min Mike Kovalcik Pandemonium Back Squat 3-3-3-3-3-3-3-3-3-3, rest 1 min : 8250 lbs \| Rx'd 300 lbs Sets : rest 1 min 3 Back Squats \| 275 lbs 3 Back Squats \| 275 lbs 3 Back Squats \| 275 lbs 3 Back Squats \| 275 lbs 3 Back Squats \| 275 lbs 3 Back Squats \| 275 lbs 3 Back Squats \| 275 lbs 3 Back Squats \| 275 lbs 3 Back Squats \| 275 lbs 3 Back Squats \| 275 lbs 15 days ago View Back Squat 3-3-3-3-3-3-3-3-3-3, rest 1 min Site Leaderboard (14) Shoulder Press 10x3 at 80% 1RM Shoulder Press 10x3 at 80% 1RM Mike Kovalcik Pandemonium Shoulder Press 10x3 at 80% 1RM : Completed \| Rx'd Sets 3 Shoulder Press, 80% 1RM \| 120 lbs 3 Shoulder Press, 80% 1RM \| 120 lbs 3 Shoulder Press, 80% 1RM \| 120 lbs 3 Shoulder Press, 80% 1RM \| 120 lbs 3 Shoulder Press, 80% 1RM \| 120 lbs 3 Shoulder Press, 80% 1RM \| 120 lbs 3 Shoulder Press, 80% 1RM \| 120 lbs 3 Shoulder Press, 80% 1RM \| 120 lbs 3 Shoulder Press, 80% 1RM \| 120 lbs 6 Shoulder Press, 80% 1RM \| 120 lbs 15 days ago View Shoulder Press 10x3 at 80% 1RM Site Leaderboard (2)	8	9 Front Squat 3-3-3-3-3-3-3-3-3-3 Front Squat 3-3-3-3-3-3-3-3-3-3 Mike Kovalcik Pandemonium whoa...this was heavy. next week is 260 Front Squat 3-3-3-3-3-3-3-3-3-3 : 7500 lbs \| Rx'd 540 lbs Sets 3 Front Squats \| 250 lbs 3 Front Squats \| 250 lbs 3 Front Squats \| 250 lbs 3 Front Squats \| 250 lbs 3 Front Squats \| 250 lbs 3 Front Squats \| 250 lbs 3 Front Squats \| 250 lbs 3 Front Squats \| 250 lbs 3 Front Squats \| 250 lbs 3 Front Squats \| 250 lbs 13 days ago View Front Squat 3-3-3-3-3-3-3-3-3-3 Site Leaderboard (286)	10	11
12	13 Chipper: 800 m, Handstand Push-ups, Pull-ups and 5 more Chipper: 800 m, Handstand Push-ups, Pull-ups and 5 more Mike Kovalcik Pandemonium Had way to much to drink this weekend. This sucked. Chipper: 800 m, Handstand Push-ups, Pull-ups and 5 more : 26 mins 58 secs \| Rx'd Run, 800 m 20 Handstand Push-ups 40 Pull-ups 60 Med Ball Jumping Squats, 12 in Run, 400 m 10 Handstand Push-ups 20 Pull-ups 30 Med Ball Jumping Squats, 12 in 9 days ago View Chipper: 800 m, Handstand Push-ups, Pull-ups and 5 more Site Leaderboard (1)	14 Back Squat 3-3-3-3-3-3-3-3-3-3, rest 1 min Back Squat 3-3-3-3-3-3-3-3-3-3, rest 1 min Mike Kovalcik Pandemonium Back Squat 3-3-3-3-3-3-3-3-3-3, rest 1 min : 8550 lbs \| Rx'd 300 lbs Sets : rest 1 min 3 Back Squats \| 285 lbs 3 Back Squats \| 285 lbs 3 Back Squats \| 285 lbs 3 Back Squats \| 285 lbs 3 Back Squats \| 285 lbs 3 Back Squats \| 285 lbs 3 Back Squats \| 285 lbs 3 Back Squats \| 285 lbs 3 Back Squats \| 285 lbs 3 Back Squats \| 285 lbs 8 days ago View Back Squat 3-3-3-3-3-3-3-3-3-3, rest 1 min Site Leaderboard (14)	15 Every 1 min for 10 mins: Power Clean Every 1 min for 10 mins: Power Clean Mike Kovalcik Pandemonium i was a sweaty mess after this....all reps were a fast touch-n-go. Every 1 min for 10 mins: Power Clean : 5775 lbs \| Rx'd Every 1 min for 10 mins 3 Power Cleans \| 185 lbs 3 Power Cleans \| 185 lbs 3 Power Cleans \| 185 lbs 3 Power Cleans \| 190 lbs 3 Power Cleans \| 190 lbs 3 Power Cleans \| 190 lbs 3 Power Cleans \| 195 lbs 3 Power Cleans \| 195 lbs 3 Power Cleans \| 205 lbs 3 Power Cleans \| 205 lbs 7 days ago View Every 1 min for 10 mins: Power Clean Site Leaderboard (234) FT: Rows, 400 m and Burpees FT: Rows, 400 m and Burpees Mike Kovalcik Pandemonium PR'd my row i think at 1:34. stood up to run and couldn't walk. legs were fried. rowing is brutal, but awesome. did all 30 burpees unbroken. this was a blast! there was a 6.5 min timecap. FT: Rows, 400 m and Burpees : 5 mins 14 secs \| Rx'd Row, 500 m Run, 400 m 30 Burpees 7 days ago View FT: Rows, 400 m and Burpees Site Leaderboard (1)	16 Front Squat 3-3-3-3-3-3-3-3-3-3 Front Squat 3-3-3-3-3-3-3-3-3-3 Mike Kovalcik Pandemonium happy bday to me! ouch. probably the hardest squat wod i've ever done. i guess i'm getting stronger? Front Squat 3-3-3-3-3-3-3-3-3-3 : 7800 lbs \| Rx'd 300 lbs Sets 3 Front Squats \| 260 lbs 3 Front Squats \| 260 lbs 3 Front Squats \| 260 lbs 3 Front Squats \| 260 lbs 3 Front Squats \| 260 lbs 3 Front Squats \| 260 lbs 3 Front Squats \| 260 lbs 3 Front Squats \| 260 lbs 3 Front Squats \| 260 lbs 3 Front Squats \| 260 lbs 6 days ago View Front Squat 3-3-3-3-3-3-3-3-3-3 Site Leaderboard (286)	17 AMRAP 16 mins: Thrusters and Pull-ups AMRAP 16 mins: Thrusters and Pull-ups Mike Kovalcik Pandemonium there was a 35 DU penalty everytime the bar touched the ground or you dropped from the pullup bar. the DU's destroyed me. by the end i couldn't even spin the darn rope anymore. pretty tough! AMRAP 16 mins: Thrusters and Pull-ups : 1 round + 35 Thrusters + 15 Pull-ups \| Rx'd 16:00 AMRAP: 35 Thrusters, 65 lbs 35 Pull-ups 5 days ago View AMRAP 16 mins: Thrusters and Pull-ups Site Leaderboard (1)	18
19	20 5 RFT: Toes-to-bars, Wall Balls and 200 m 5 RFT: Toes-to-bars, Wall Balls and 200 m Mike Kovalcik Pandemonium suck fest! did the first 3 rounds in just over 10 min. then t2b fatigue kicked in and it took me over 8 minutes for the last 2 rounds. wanted to puke and pass out. rough stuff 5 RFT: Toes-to-bars, Wall Balls and 200 m : 19 mins 21 secs \| Rx'd 5 rounds of: 16 Toes-to-bars 16 Wall Balls, 20 lbs, 10 ft Run, 200 m 2 days ago View 5 RFT: Toes-to-bars, Wall Balls and 200 m Site Leaderboard (1)	21 Back Squat 3-3-3-3-3-3-3-3-3-3, rest 1 min Back Squat 3-3-3-3-3-3-3-3-3-3, rest 1 min Mike Kovalcik Pandemonium This was horrible. I have been dreading today and I'm glad it's over. This was a big time struggle. Never before have I felt old until now. Wow. My jaw even hurts from pushing so hard. Failed on the third rep of the fifth set, and didn't even attempt the third rep on sets 6 and 8. One of those days I guess. Back Squat 3-3-3-3-3-3-3-3-3-3, rest 1 min : 7965 lbs \| Rx'd -585 lbs Sets : rest 1 min 3 Back Squats \| 295 lbs 3 Back Squats \| 295 lbs 3 Back Squats \| 295 lbs 3 Back Squats \| 295 lbs 2 Back Squats \| 295 lbs 2 Back Squats \| 295 lbs 3 Back Squats \| 295 lbs 2 Back Squats \| 295 lbs 3 Back Squats \| 295 lbs 3 Back Squats \| 295 lbs 1 day ago View Back Squat 3-3-3-3-3-3-3-3-3-3, rest 1 min Site Leaderboard (14)	22 5x RFT: Hang Power Cleans, Box Jump (30 in.)s and Kettlebell Swings 5x RFT: Hang Power Cleans, Box Jump (30 in.)s and Kettlebell Swings Mike Kovalcik Pandemonium not sure how to record this. we had 1:12 to complete each round. My rounds were as follows: Rd1: 7 kbs Rd2: FINISHED Rd3: 14 kbs Rd4: 1 kbs (nearly killed myself on the box jumps) Rd5: 11 kbs 185 got heavy!! rds2 and 3 were awesome, but 4 and 5 kicked me in the junk 5x RFT: Hang Power Cleans, Box Jump (30 in.)s and Kettlebell Swings : 6 mins \| (1 min 12 secs), (1 min 12 secs), (1 min 12 secs), (1 min 12 secs), and (1 min 12 secs) \| Rx'd 5 rounds, each round for time, of: 5 Hang Power Cleans, 185 lbs 10 Box Jump (30 in.)s, 30 in 15 Kettlebell Swings, 2 pood Resting 3 mins between each round. About 2 hours ago View 5x RFT: Hang Power Cleans, Box Jump (30 in.)s and Kettlebell Swings Site Leaderboard (1)	23	24	25
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