A.
Complete as many rounds and reps as possible in 8 minutes of:
Row 350/250 meters
10 Front-Racked Alternating Reverse Lunges (135/95 lbs)
Rest 4 minutes, and then…
B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Supinated-Grip Pull-Ups
10 Box Jump-Overs
Rest 4 minutes, and then…
C.
Complete as many rounds and reps as possible in 8 minutes of:
12/8 Calories of Assault Bike
12 Push-Ups
A. Bryan (300m run vs. row) – 3 rounds + 150m run.
B. Bryan – 7 rounds + 4 pull-ups.
C. Bryan (8 burpees vs. assault bike) – 5 rounds + 5 burpees.
A.
3 rounds
No weight on the lunges
b.
5 rounds
Ring rows
c.
5 Rounds
Bar push ups
THIS WAS THE DEVIL
A. 3 rds Rx
B. 6 rds 5 pull ups
C. 5 rds
Gymnastics lvl 2 session 2
Changed this up a bit to turn it into a partner wod. Sweat fest!
8 min
P1: 200 m row
P2: max reps of lunge (65#) (apx 18-20 lunges each round x 5rds of lunges, I only rowed 4rds)
2min rest
8 min
P1: I0 box jump overs
P2: max reps strict pro grip pull ups (6 each time, x5-6 rds)
2min rest
8min
80 airdyne pumps
Max reps about mat sit ups (23-25 reps each set)
A. 3 rds + row
B. 8 rds + 5 BJ
C. 5 rds + 2 Burpees
Didn’t have an air bike at work so I was going to just sub 12 cal’s on the rower but in an earlier post today Michelle suggested burpees. Since I hate doing burpees, figured I should do them.
After my poor attack plan on yesterday’s wod, my left shoulder has been bothering me during the day; I went to the box to stretch and see how my body would react. Decided that it would be a bad idea to attack today’s wod, so after a lot of passive and banded stretching and massages with the lacrosse ball, I chose to do some DU emom work. A) EMOM 15′: AMRAP in 3 unbroken sets of DUs. I got between 5 and 12 per set, so in total I must have done a bit over 150 DUs. I’ll be taking… Read more »
smart to back off to prevent making it worse
That was down and dirty and PAINFUL! A. 3 + 5 RL @ 85# B. 6 + 8 – 24″ box – was fairly slow as my legs were tired and I REALLY didn’t want ANOTHER shin skin. Was happy I could do all strict pull ups. I am getting stronger! C. I honestly lost count, but I am almost completely positive it was 6 +1 cal. If it wasn’t six it was 7. I was trying to do the push ups on alt sides of the bike to keep track of rounds and I did one side twice in… Read more »
A. 3 rnds + 350m
B. 8 rnds + 5 pull-ups
C. 7 rnds
My wife recently opened a Salad and Bowl shop to provide heathier food choices, connect people to local farmers, focus on real ingredients and generally make the world a heathier place. For me she’s been so busy that I’ve been missing meals, sleep and my workout time has disappeared. Workout of the week has been AMRAP “Holding down the fort” – hope this season is short.
Best of luck on her venture (and your sleep too)… awesome of her to push the trend away from all the processed garbage out there.
You’ll never regret time spent supporting your spouse, I’ve been there too. You’re also setting a great example for your kids. IMO the best way to tell our kids to chase their dreams is to do so ourselves, especially when it’s a noble venture. We’ll hold your spot for you?
Sounds pretty awesome, would love some more farm to table places here. Family always comes first and I’m sure they are loving every minute of it.
Awesome business! Sometimes life has to come first, especially when family is concerned. Seems like you’re helping her reach her goals which is awesome and time well spent.
So exciting!!! Best wishes!
My 100% isn’t even up to Longhorn’s 80%…
A – Rx 3 rounds + 65m
B – Rx (24″ box) 8 rounds + 5 pull ups (the struggle was real on those last 5 pull ups)
C – No AB, rowed 12 cal – 6 rounds
But you gave your 100%! That’s what’s important! Btw glad you’ve been posting again!
Tyvm, got busy for a while and was always a day or 2 behind, good to be on schedule again
Pre wod. 6×2 back squat at 285
A. RX 3 rounds and 250m row
B. RX 9 rounds and 3 chin ups
C. RX 4 rounds and 6 calories. I just got one of the old non digital copper color Airdynes and found a post online that equated 5rpm on the odometer to 2 calories. I simplified to 3rpm=1cal.
A) Ran 200m: 4 + 9 lunges
B) 5 + 7
C) 5
A. 3+200m
B. 8+5
C. 6
D. Bench and Dips
I don’t know how you had strength for D after c, my chest and shoulders were fried
Seriously! I had to keep shaking them out when I was riding my bike home….
Military made pushups like breathing for me.
A) 3+row+6
B) 10+5
C) 7
Well done man, that is some goos work.
Nice work
A rx 2+ row+ 3 Lunges
B rx 6+5
C row 5+5
A. Rx’d 3 + 350 row + 2
B. RX’d 9 rounds
C. Used a rower – 7 + 2 kcal
That’s impressive Michael, good job!
Thanks man, it hurt today, but well with it
A. 5+80
B. 6+10 (jump up, step down)
C. 7+10
5 rounds on A!? Amazing!!
You smoked that rower Michele, damn
Dat rowing
Obviously impressed with A like everybody else, but C too!
awesome work coach
A: 3rds + 200m (row@8, rx on lunges)
B: 6rds + 1 (box at 24″ and weak pull ups)
C: 5rds flat (subd AB for 12 cal on row@10)
Feels good 🙂
A. @115, 3+150row
B. As Rx. 6+9
C. Row(no AB). 5+12cal
A. Rx 3rds+ Row + 6 lunges
B. Rx 8+12 w/ 24″ box
C. Rx 5+11cal
At about 80% today… feeling better each day
seems like you did pretty well even at 80%!
Yea, seriously
Amazing job!
Still an impressive day
Must catch -》
Do it quick… he’s at 80% and gaining
Hahahah!
that’s an amazing 80%
Thanks guys, hopefully back up to near full speed tomorrow. You guys all killed it today.