Against a 4-minute running clock, perform the following for max reps:
Run 400 Meters
Strict Handstand Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
30 Double-Unders
10 Toes to Bar
A. subbed seated DB press for HSPU
B. 3 rds, 10 Box Jumps, 8 pullups
C. 4 rounds
D. 4 rounds, subbed 60 single unders
A. Rx: 13 strict HSPU no abmat
B. Rx: 4rounds + 8BJ
C. Rx: 4rounds
D. Rx: 3rounds + 30DU
A. Rx: 9 strict HSPU no abmat
B. Rx: 4rds + 10 Box jumps
C. Rx: 3rds + 1
D. Rx: 3rds
A. Rx: 15 strict HSPU no abmat
B. Rx: 4rounds + 10BJ
C. Rx: 3rounds (i hate thrusters + burpees)
D. Rx: 3rounds + 30DU
A1. 20 HSPU off 30″ box.
A2. 3 + 10 BJ 24″ box 5 strict each round the rest kipping to keep moving.
A3. Reversed order on accident. 4 + 3 thrusters
A4. 4 + 30 DU. After two rounds did KTE.
A: run + 19 SHSPU
B: 3 rounds + 9 Box jumps
C: 4 rounds. 95lbs.
D: 3 rounds + 2. Did 45 SU
Late to the party! Sorry guys!
A. Rx: 41 (35 strict unbroken)
B. Rx: 4 + 4 — first time doing 24″ box jumps post surgery!
C. Rx: 4 + 5 — first time doing thrusters too!
D. Rx: 4 + 38
Wow, your HSPU are crazy!
A. 400M Row + 27 SHSPU
B. 3+ 7PU
C. 4+ 5 Burps (65# Thrusters)
D. 3 Even
*Did Russian step ups with 50#’s 5 reps ea leg These were way more difficult than I thought they would be!
Total Reps= 194 + Row
A. 2 min dubs
L sit press 40# db 12
B. 10- jumps off knees
10- db rows 40#
3 rounds
C. 5- burpee a
5- thrusters 40# db
5 rounds
D. 10- jumping lunges
15-v- ups
3 rounds
Something different today:
Tire flips 2×8, muscle ups 2×8, obstacle course 2 times… Great improvement on balance beam…2 flips of 2nd heaviest tire…super hard max effort.
Some climbing work with the kids…
A. Only got 13 handstand push-ups even with over 2:30 left after the run.
B. 4 rounds
C. 5 rounds
D. 4 rounds and 1 toe to bar.
All rx’d
A. 32 reps
B. 5+19
C. 5+5
D. 4+5
Rx, but had to do out of order (did b first)
A. 10 reps
B. 3 round flat
C. 4rd+7
D. 3 rd+30
Started with 30 minutes on the Airdyne:
A) 21 reps (two abmats)
B) 4rds + 3
C) 3rds + 4
D) 3rds
No workout yesterday MD orders. Today was supposed to be light….
1. Subbed HSPU with wall walks-5 reps
2. 3r+6
3. 4+1
4. 4r +30
A. 24 b. 6 rounds c. 5 rounds d. 3 +30
A. As Rx: 400m Run + 30 Strict HSPU
B. As Rx: 5 + 10 Box Jumps (110 reps)
C. As Rx: 5 + 4 Burpees (54 reps)
D. As Rx: 4 + 20 (10 x Double Unders) (180 reps)
374 total reps…went u/b on everything until the last 3 sets of T2B going 6/4
…finished with 30 sec run: 30 sec walk on the Curve treadmill, almost hate that thing as much as the assault bike
1) 400m subbed for 300m and Strict HSPU to L-Seated DB Press (12,5kg in each hand)
Reps: 25
2) RX
Rounds: 3 + 3 Box Jumps
3) Barbell: 35kg
Rounds: 3 + 5 Burpees + 1 Thruster
4) Subbed DU for SU and Toes to Bar for Knees to Elbows
Rounds: 4
Did competitors lifting first, up to 80%.
A) 400m run + 30 shspu
B) 4 (slow butterflies easier on shoulder)
C) 5 + 8
D) 3 + 10 (I had nothing left!)
Holly, I had NOTHING left too. It was devastating.
A1. 400m + 19 RX
A2. 4 + 1 RX
A3. 4+4 RX
A4. 2+ 31 RX (grip felt completely shot on t2b)