In teams of two, alternating each movement, complete ten rounds for time of:
500/400 Meter Row
10 Overhead Squats (115/75 lbs)
10 Burpee Box Jump-Overs (24″/20″)
(Partner A rows; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 overhead squats; etc….)
Hubby and I did this Sunday.
32:17 so tired. Legs are dead.
Did Wed that I missed.
A. HHS + HS
55, 65, 65, 75, 80, 80, 80, 85
Still need a ton of work on this lift.
Did some pull ups and strict CTB in between.
B. 13:52 – scaled to 85#
Even with the scale I had to do slow singles, setting up each lift.
Squat clean up to 220
29:27 with partner
Rx solo so rested 1:1 for equivalent movements. 34:23.
Nice job getting the work done.
Yesterday’s work with some major mods since I had some dry needling in hammies done by PT yesterday so had to avoid DL and lunges
A. Bench press: E3MOM
5×160#
3×170
2×175
3×170
8×150
8×150 (longer rest)
Was happy to hit all these today, wasn’t sure I’d be able to
B. 5 RFT
400m run (treadmill)
15 air squats
15 push ups
13:52
Wanted to get more done but home alone with the kids and nap time ended prematurely
Love the drive Joey…sticking to the plan and succeeding!!
Did Friday’s strength session:
A: 245/260/275/300/350/300 (350 is a 15# PR!) DOG style. Failed at 375, stalled at the knees.
B: will do something this afternoon
Congrats on the PR Mike! Do something like B of that wod? It’s a good time….lol!
Huge PR. Nice job.
Huge PR! Way to go
Great work!
30 min upper body mobility and rolling out…man I was stiff from those DL and Lunges! Did Thursday’s WOD A. USSSP on the 3 min 45#x3, 55×3,65×3, 70×2, 75(f), 65×3, 70×3 on the last 2 sets I decided that I was bringing the bar back down WAY to slow and was killing my next push….so made a conscious effort to drop the bar down faster and it definitely helped. ***Lower body mobility between sets B. AMRAP 12 min – 4R + 16 reps 4 Banded bar MU 8 T2B 12 DB PP @ 35# (couldn’t go UB but stuck with… Read more »
Love it, great session!! Well done Candy. Congrats on those DU 🙂
Way to go and kudos for getting the littler kid going with the bigger kid. ?
Done with my nephew and his 8 year old son. Lower back was really tight this morning so I did OHS with 75lbs.
35:31
Rows from 1:48 to 2:05
BBJO 24” box.
Drop dead legs
No pretty smiles
But it hurt my head. ?
Running with a wall ball is brutal…nice work Ryan!
Nice one Ryan!!
Did Wednesday’s 4/11
A. High Hang Snatch + Hang Snatch every 2 for 16
Up to #225
B. 5 rounds…
20 WB (#20/10’)
5 squat snatch #135
10:16
DAMN…those HH+H snatches…HEAVY!
Killer numbers
Subbed 15 hang snatch grip high pull 115 for rowing tried to maintain a 1.1 work rest ratio 23m
Well done, sir. Good sub for the row.