In teams of four, complete as many rounds as possible in 24 minutes of:
20 Burpees
20 Wall Ball Shots
20 Anchored Sit-Ups
Rest Station
Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, all partners must run a 200 Meter Lap together.
April 26
No partners so I just did Thursday workout
Tempo front squat
95/135/150/160/170/185
10 min amrap
DL
HC
FS
PP
24 with 20 burpees
Wrist started nagging me a bit so I slowed and just did everything real tight and deliberate.
Solid work Ryan!
Not much time so just got in a quick burner
5 rds
20 cal row
20 push ups
7:36
Later in the night:
5 rds max strict pull ups
300 rolls of sod and about 40 wheelbarrow loads of rock in 8 hours. Seems like a great GPP WOD for the day. Can’t wait for tomorrow’s rest day!
Your yard or someone else’s?
Someone else’s. A good family friend of ours. They helped with our yard three years ago.
Very cool.
I’m sure they were very grateful… well done bro
Off topic.
Why does bill gates promote disease?
Is he not at (disssqus) ease with himself?
B4 u all hoot with laughter, here is a
What’s the purpose of human fitness?
You are not anyone’s employee are you,
Quote from a future M Thatcher.
Keep it under your hatch, mind u.
It’s not “Rest” if you have to hold DB’s overhead. Just saying. ?
Modified to:
AMRAP 24 mins
20 burpees (had to do single leg)
20 KBS 70# (couldn’t do WB)
20 Sit-ups
1:00 BB Hold OH
4+11 with lots of interruptions and hilarity from my 2 year old daughter. She was making chalk clouds, doing burpees, getting too close to KBS, and rolling around on the abmat. Good times.
Yesterday’s
A. Weighted pull ups (bw-120ish…but felt like 220ish today)
10#x3, 20×2, 25,30, 32.5(f),30, 30 x 1
B. 3 rounds RX – 10:38
400m run outside
20 Pull ups (kipping 10/5/5)
10 shspu ( slow…and some of each round not quite full range)
(Anika)
Doesn’t seem like you could’ve been slow at all! You did great!
220 huh? I bet it’s that enormous spare tire I can see in the pictures you post every once in a while. Yours is probably the biggest I have ever seen. ?
On a serious note – nice job, sister.
Super fast B, great work my friend
Finally back home after 2 weeks, haven’t worked out since Wednesday so made up Thursday’s. Subbed BS in A A. BS x2 for 6 sets: 315 all sets, then 225×10 for 2 sets. B. Complete as many rounds and reps as possible in 10 minutes of: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press 40 rds of the complex, 20 burpees. Rested with the BB on my back often. C. Strongman Farmers walk to the end of the street and back, 45# each arm. Sandbag carry 100# (front carry) to the end of the street and… Read more »
CRAZY AWESOME WORK TLH!
Yay for being back home! Crushed it with 40 rounds.
Welcome home. Nothing like getting back to your own bed.
Crushed it, welcome back! And thx again for the hotel wod I stealed from ya
Made up Thursday
A. Tempo FS 32×1
105/125/130/135/140/145
– didn’t mean to go this high I can’t add. First time lifting these this heavy in a long time felt great!
B.10 min AMRAP
1dl/1hpc/1FS/1pushpess @75#
35rds +10 burpees
10/10/15
First 8 realized I was doing DL and then a full clean opps.
I hate burpees that much that I held the bar or shoulder racked just to not do burpees… now my forearms don’t work
Haha. That’s a great job on A and a ton of rounds on B. My forearms are sore a day out.
Those are huge sets for resting in the front rack! No wonder your forearms are gone!
Super impressive! Great work
Luke and Anika
5rds + 6burpee/5WB
Held 55/35 lbs overhead for rest period. Done as team of 2.
Awesome team work guys..love it!
You guys are a great fitness couple! You should live by us to do these four person team ones!
It would be fun to have a group to share the misery with. Whereabouts do you live Wes? HaHa! If you ever make it over to Reno be sure to hit us up!
As my username implies, I’m here in Denver. If you’re ever here, I’m minutes from the airport! I’ll keep in mind if I’m ever in Reno.
A) 3 RxT: – 1000 mts row – 21 power cleans 60 kgs Time: 23’13” Rowing splits were 3’51”, 3’56” and 4’05”, all PCs were done in sets of 3; my focus was getting a set done every 30 secs which is the plan I stuck with. The rowing was relatively moderate pace but I was depleted by the end of that third kilometer. B) Four rounds of – 10/10 single arm kneeling dumbbell presses. 8 kgs – 10 romanian deadlifts – 15 close grip push ups – 15 weighted hip extensions 10 kgs plate – 3 min rest I… Read more »
Lots of work Jorge…those rows…damn! Congrats on the push up progress!
Impressive amounts of cleans!
Yesterday’s
A. Weighted Pull-ups (BW: 150 lbs)
— 3 x 45
— 2 x 45
— 1 x 45
— 1 x 55
— 1 x 65
— 1 x 70
B. 3RFT
— 375 Meter Run
— 20 Pull-ups (UB)
— 10 Strict HSPUs (UB)
Rx (+ stroller): 11’07”
That should be a new event at the games! Murph with a stroller and an unhappy child. ?
You should have seen her after she finished her cookie.
Waaaah!!!
No back up cookies?
I gave it my all brother. Cookies, puffs, raisins, blanket, books, and even an iPad with Boss Baby playing.
It just wasn’t enough for the little savage. ☠️
Ohhhh Teddy…this is just the beginning you have a LONG way to go…it is NEVER enough…even when they are 22 years old!!
Candy heeeeeelppp meeeeeee!!!!!! ?
Great job. I hope including the kiddo went well. Most of the time that’s fun for me!
Key word, “MOST” right?
Absolutely!
Great job Teddy!
Solid work daddy
A. Four sets
Band pull aparts
Bench press 205×3
Face pulls
Team of 2: 7 rounds 15 burpees
Have to ask…what is a face pull?
It’s an upper back exercise that you can do with a resistance band. I wrap a band around my rig and then you literally pull it towards your face. It’s a good accessory exercise.
Very good for the scaps if done at the correct angle. Grip wrist and elbow position makes the movement work. We do those every so often.
Can one of you send me a video? I’ve looked this up on youtube and it doesn’t seem as though everyone is doing them the same way. Plus I haven’t found a video of anyone doing them with a band..which is what I would have to use. THANK YOU!!
I haven’t forgotten this, Candy. I have just been on my own in the gym the last couple weeks so I didn’t video anything yet.
OHHHHH….thank you! I tried it but I def know I’m not doing it right.
those would actually be great for your shoulders!
(Anika)
How on earth did you get over 7 rounds on this workout??!! AMAZING!! Luke and I did just over 5 and were dying…
It didn’t feel fast. I was dying at the end too! I sprinted through my round and tried to keep each one under 3 minutes. Good work out of you too!
You were right to question it. I thought about it this morning and realized there wasn’t any way it was 7 because I was doing the odd rounds! I must have hit the round counter on my phone twice at some point and I didn’t think twice about it.
In team of two: 5 rounds + 34 reps.
First wod since doing a 40 mile ruck march with my unit earlier in the week. I did Monday’s wod only got 5 burpee box jump overs each round. Body is still a little beat up
Welcome back Jamaal!
It’s good to be back
Thanks for the service and a 40 mile anything is no joke!
I appreciate it man
Did yesterday’s today:
BW: 199#
A: 20/53/90/95/100 (I think my old PR was 53# at 155#…I was an skinny ultra runner 🙂
B: Rx’d at 13:30
Need to shorten the breaks on the metcon. Butterflies are coming along though.
You have put on some good muscle since the runner days. Huge PR.
Thanks, Ryan!
45 lbs of muscle is serious business! I wish I could pack 5!
The trick is to start in an emancipated state. When I ran ultras I fluctuated between 145 and 155 on a 5’11” frame. ? Running is MUCH harder now, but I would trade it for the world (and my body fat percentage has gone up about 10% too).
Done alone used the burpee round as reference time for other three.
Lost count of rounds