Workout of the Day
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300 Meter Row
Station 2 – 30/15 Push-Ups
Station 3 – 30 Box Jump Overs
Station 4 – 30 Goblet Squats
Did alone. 1:1 rest between stations, 24″ box, 44# KB for goblet squats. 3 rounds + 300m row + 16 push-ups
Completed this after doing a group class – 150503 from Crossfit.com. That included 78 85# front squats for me, so squats were the big challenge here.
No partners. 3 rounds + row, 15 push-ups + 30 BJOs +12 goblet squats (12kg KB).
I believe I was speeding up through each round, so was pretty happy with that.
Flew solo on this one. 4 rounds + row + 17 push-ups.
Can anyone tell me what the 30/15 represents? Thanks!
Depending on your ability, do 30 or 15 push-ups at that station.
Thanks Kyle!
300m Row/30 Push-ups/30 step ups (back isn’t ready for jump overs yet)/44lb Goblet Squats
Barely completed 4 rounds solo. I’m gassed… Thanks for the workout!
Solo at home so I did regional WOD 3.
For time:
1-mile run
135-lb. overhead squats, 50 reps
100 GHD sit-ups
150 double-unders
135-lb. sumo deadlift high pulls, 50 reps
100 box jump overs, 24 inches
26 minute cap.
I subbed unanchored sit-ups for GHDs (no GHD at home). Got through 45 SDHPs. Regional score would be 27:46. Would have been much worse with GHDs.
I had 30 mins this morning so I hit Helen from yesterday
9:29 Rx (20 second PR!!!)
One day behind
1RM push press, 185#
then played around with bicep, tricep and forearm work.
2 people: did not move stations until the other was done.
4 rounds plus 19 box jump (me) and 30 goblet squats for jocelyn
me: GBsquats with 25#….i felt it in my hamstrings!… point 1 for genevieve
jocelyn: push ups off box and 25# gbs….props to her, she is only 5’0 and crushes box jumps
I work on my own do did the Thursday metcon as I missed that day . 10:01 shoulders are toasted after yesterday’s push press