Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Handstand Push-Ups
10 Thrusters (95/65 lbs)
200 Meter Run
Rest 8 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups
Rest 8 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/20″)
15 Toes to Bar
10/5 Ring Dips
Nice post, thank you!
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A. Bryan (HSPUs to 15# plate, 36″ wide hands) – 2 rounds + 1 HSPU.
B. Bryan (20 HRPUs) – 2 rds. + 62.
C. Bryan (10 dips w/ band) – 2 rds. + 20.
A. 3 rnds + 15
B. 3 rnds
C. 2 rnds + 12
Just needed to move today.
Rx all 3 rounds. 3 / 3 + 41/ 3 + 12
Late posting. Couldn’t do much of this with the bad ankle so did a bodybuilding type workout today, chest and arms. ?
Tried to make some improvements in my T2B movement and saw some growth in first set of last round, but it was only bery small progress
As Rx
1 3+15
2 3+39
3 2+20
As, Ts, Ys
HIGH FIVE NATHAN…congrats on the t2b progress!
I didn’t get to do this on Tuesday so I may try to make it up today. It looks pretty fun and comprehensive. I went skeet shooting with my son and his church young men group and got home too late to hit the gym.
Was short on time so knocked rests to 4min
A1. Subbed 200m row
3 rds + 10 Thrusters
A2. 4 rds
A3. Subbed V-ups for T2B
3 rds + 15 V-ups
Great numbers. Especially considering the shorter rest time. I would have scaled the work time. ?
Ha! Trust me. I considered it!
I considered cutting the rest times, until I finished the first one. Then I was like, ya…. I think 8 min sounds good.. 🙂 Great work!
HIGH FIVE CHAD!
A: Subbed run with 20 Cal assault bike.
2 complete sets, got 9 calories on bike before time.
B: 1 complete set, got 11 pushupus 9 pull-ups on the second set.
Arms were smoked and DUs are atrocious. I spent over half of this workout on DUs.
C: Subbed T2KB for T2B. Also didn’t realize I was doing 30″ instead of 24″ until I finished. Woops!
1 complete set, got to 13 T2KB on second set.
D: 4 unbroken sets of planks 30s each side.
HIGH FIVE JARED!
1. 4 – SHSP off 30” box in pike
2. 5 + 10
3. 3 + 26 stationary dips.
The 3rd set had me like ??
Great job. That’s a lot of work!
I was extremely tired last night and went to bed at like 9:30…… I blamed it on the WOD. It used up all my reserves… 🙂
You smoked this!
Thanks Joey 🙂
Holy smokes! 5+ rounds on #2. Nice.
#2 was right in my wheel house. All DU were unbroken except one trip on round three. All pull ups were unbroken and I had an easier time with the HR push ups then I anticipated. Then #3 came along and I wanted to die! After the box jumps I just stood looking at the bar, going…. “NOOOOO! I don’t want toooo!”
Wow…i really need more sleep…for the life of me couldn’t figure out why u did 26 stationary dips…im only blonde on the inside…HIGH FIVE JANELLE…you crushed this!
LOL! That would have been a true accomplishment! I should have made it a little bit more clear.
A1. 3 rounds flat
A2. 3+40
A3. 2+20
This was a tough and humbling wod. It’s amazing how slow 8 minutes amraps are and how fast 8 minutes rests are.
Isn’t that the truth! Great job pushing through!
We are nearly identical on this one
HIGH FIVE MIKE!
Yesterday’s
DLs 290×5/310×4/330×3/350×2/370×1/370×3(3)
B. 250 m Row & BBJO 24”
1-8/2-10/3-9/4-9
Strong DL, Jay. If you are ever feeling down just remember that your first set is heavier than my last set ha ha! Well done.
You DL more than 3 of me! HIGH FIVE JAY!
A1. 4+10 UB. 1st time running since my right knee started bothering me. Took it easy but it felt fine
A2. 3+57. HRPU got me good on this one. Triceps took the brunt of it.
A3. 3+27. Just exhausted. Dips were a struggle.
Overall this was a great WOD. It hit everything and humbled me big time.
What is the scoop on the knee?
I’ve self-diagnosed it as an IT band issue. However, I’m going to my ortho Monday so he can check it out.
Took it easy he says….damn…HIGH FIVE TRION!
Thanks Candy! I’m overly cautious with my knees. I’ve experienced ACL replacement on each and don’t want to be sidelined by an injury like that again.
A. 4rds even
B. 3+49 (9 push-ups) done with strict pull-ups
C. 3+22 (2 v-ups), subbed v-ups for T2B due to equipment availability.
HIGH FIVE TLH!
Squat snatched up to 145
Clean and jerk up to 195 than clean up to 215
Metcon as Rx
3+15
4+18
2+40 t2b fell apart quickly today abs are sore
Dude thats a ton of work, nice job!
Thanks!
HIGH FIVE DUSTIN!
Luke:
A1. 3+8 (it’s little ways to get out to the 200 and back)
A2.3+56
A3.2+35 (switched to bar dips here – I’ve been having shoulder issues and they REALLY flared up with the ring dips.)
Anika:
A1. 3+15 done with pike pushups
A2. 4 rounds
A3. 3+20 done with bar dips
HIGH FIVES LIKE AND ANIKA! Take care of that shoulder Luke…mobility mobility mobility!
I had the same issue forever with ring dips. Strengthen your rotator cuff muscles with light DBs or bands https://orthoinfo.org/globalassets/pdfs/2017-rehab_shoulder.pdf
Awesome information. Thank you so much. Did you have to stop doing any specific movements for a period of time or did you implement the stretching + strengthening exercises in addition to normal activity?
I avoided movements that caused pain/discomfort. For me that was ring dips, HSPU, strict BB press and BB bench press. I subbed DB presses (which changes the rotation of your shoulder) and just avoided HSPU and ring dips (subbing shoulder/tri movements as necessary). I did the rehab movements 3-4 times a week. The first shoulder I worked on with a small band, when my second shoulder had the same issue 6 months later I bought crossover symmetry bands which my wife had previously used to sort out her shoulder issues. I now incorporate them at least two times a week… Read more »
TLH shared that with me as well…i don’t do all of the movements…but there are many that I do almost daily…has really helped!
Modified for shinsplint, so nu runs, DU’s or boxjumps. All substituded with AssaultBike. 1min @60rpm for 200m run
0:30 @70rpm for 40DU’s
1min @65rpm for 20 Box Jumps
1. 4rounds flat
2. 3+11 HRPU’s
3. 3rounds flat
Atleast this shinsplint situation had rekindled my broken marriage with the AB haha. Next week I can ease back into running and such. All good.
HIGH FIVE STEVEN! I can’t wait to for my first date with the AB…hopfully by years end!
A1. 2 rnds + 15 5 SHSPU, 10 thrusters @ 65lbs, 200m run A2. 2 rnds + 87 80 SU, 15 Push ups (tried 1 hand release and knew there was no way I could keep that up the whole AMRAP ?), 10 pull ups A3. 2 rnds + 31 20 BJ, 15 T2B, 5 ring dip – I feel like I could have so much endurance on T2B but I can’t seem to get my rhythm. Pull ups felt great today (by great I mean still freaking hard but more consistent), but I can’t seem to bring my kipping… Read more »
It’s going to take a lot of practice to get the t2b rhythm down. I just recently figure out how to kip them and I can only hold a good rhythm for like 10-12. The guys also mentioned that it’s better with a closer grip…tried that today…totally correct! So just keep working at them..u are doing doing great! HIGH FIVE LINDSAY!
Don’t forgot the T2B today are kind of skewed because of the previous work fatiguing the shoulders.
MOBILITY MOBILTY MOBILTY – Lots of banded work to get the hips, quads, butt, core ready to go A1. RX – 3+12 reps 5 SHSPU (these came together nicely today) 10 Thrusters @ 65# 200m run (Outside….thanx NY weather) A2. RX – 3+53 reps 40 DU (1st round UB…lots of trips after that) 20 hand release push ups 10 pull ups (I felt very HEAVY hanging from the bar today) A3. RX – 3+4 reps 20 BJ @ 20″ 15 T2B (yes the close grip is much better) 10 Dips (5 ring (not quite full range) so I also did… Read more »
What do you do for mobility Candy? Do you follow a program?
I don’t follow a program..but I watch all of the videos that Michele posts as well as any of the other coaches. I also follow a lot of different groups on FB…so I just make sure that I target my problem areas (mostly shoulders and hips for me) daily and then it really depends on what the workout has in it. Like today I hit my entire body because with all the different elements in today’s wod I needed to make sure everything was as warm, stretched and as mobile as possible. It takes up a lot of time..but it’s… Read more »
High five Candy! 😉
I’m jealous of the time you make for mobility – great work.
It’s not always easy or exciting and it doesn’t leave much time for add on work..but at my age it’s important! The issues I’ve had with my shoulder isn’t any fun and I watched my strength detirerat…so this has been the answer.
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(Anika) Y’know Candy, you only had to do 15 hand release pushups:) What are you trying to do , make us all look bad??!! Great job as always.
Well I realized that about 8 min to late…but I felt good and really like push ups anyway…so
Nice work Candy!! Good choice picking the park over more gym stuff 🙂
Way to go, Candy! You are such a hard worker and always so positive. You really walk the walk and talk the talk. You support and encourage all. You take care of the details that most ignore- be it in working out or putting the effort into things like learning names. Thanks, Candy.
Thank you Ryan…crossfit is my way of life..and this community is the best…makes it really easy to be totally devoted! Funny story for you…my family does not understand my lifestyle with crossfit and exercise in general. Whenever I mention anything about it they refer to it as what I do with my fake friends. I immediately correct them and tell them that you all are more “real friends ” to me than many of my friends. And for that…i am grateful!