Workout of the Day
A.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then…

B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Push-Ups
15 Box Jump-Overs (24″/20″)

Rest 4 minutes, and then…

C.
Complete as many calories as possible in 4 minutes of:
Assault Bike or Concept 2 Rower

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Bryan
Bryan
September 5, 2015 7:18 am

A. Bryan (strict HSPUs) – 4 rounds + 3 HSPUs. Christy (strict HSPUs to 2″ box) – 3 rounds + 8 HSPUs + 5 pull-ups.
B. Bryan (hand release push-ups) – 4 rounds + 10 HRPUs. Christy – 2 rounds + 15 HRPUs + 10 box jumps.
C. Bryan (max rep double unders) – 165. Christy – 197.
D. Christy clean PR – 105#.

Jon S
Jon S
August 15, 2015 9:43 am

A. 7 + 4 RX
B. 4 +9 RX
C. Subbed 4 min of Burpees. 61 reps.
306 total reps.

Bryce Smith
Bryce Smith
August 17, 2015 9:52 am
Reply to  Jon S

4 minutes of burpees! That had to be fun

Kyle Swinford
Kyle Swinford
August 14, 2015 2:43 pm

A. Rx with HSPU: 6+4
B. Rx: 4+22
C. Rower: 87 calories

Bryce Smith
Bryce Smith
August 17, 2015 9:52 am
Reply to  Kyle Swinford

Nice job all around today!

Amber Nollen
Amber Nollen
August 14, 2015 12:47 pm

It was a “going through the motions day” a little nauseated, but not enough to keep me out of the gym completely. (completed in am on 8/14)
A: 4 rounds + presses. (Did 1 arm Lsit presses with 25# plate in waiter position .)
B: 3 + 19
C: did not do…even more nauseated after the box jump overs 🙁

Bryce Smith
Bryce Smith
August 17, 2015 9:50 am
Reply to  Amber Nollen

Super proud of you for giving it a go. Physically you definitely got moving and mentally you definitely had a victory for the day. Nice job!

Pär Fransson
Pär Fransson
August 14, 2015 5:29 am

A: 4+4 (Barbell press @40kg)
B: 3+12
C: 93kcal row

Bryce Smith
Bryce Smith
August 17, 2015 9:50 am
Reply to  Pär Fransson

Lots of calories on that erg! Nice work!

Justin VanValkenburg
Justin VanValkenburg
August 13, 2015 8:14 pm

A: 3
B: 2+4
C: 61 (Schwinn air dyne )

Moe Munny
Moe Munny
August 13, 2015 7:46 pm

A. 4 + 15 (40# dbs l-sit press)
B. 2 rounds of ring push. No jumps due to kitchen counter corner!
C. 57 Cal on row

Jarred
Jarred
August 13, 2015 7:26 pm

A. 3+5 RX (8UB, 4-4, 3-2-2-1, 3-2) strict HSPU Suck
B. 4+2 RX
C. 67 cal. Kept going for a 2k row (7:58)

Rowed “into the wind” haha.

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Michele Vieux
August 14, 2015 4:56 pm
Reply to  Jarred

Jets of freedom!

dayna
dayna
August 13, 2015 4:32 pm

A. 5+2
B. 3
C. 38 cal on assault bike
RX

Bryce Smith
Bryce Smith
August 17, 2015 9:49 am
Reply to  dayna

woohoooo! you know you love that assault bike!

Ryan Smith
Ryan Smith
August 13, 2015 3:43 pm

Yesterday’s wod:
A) Started with the 3:00 amrap
400m row + ME wallballs
1:16.5/1:16.6/1:16.6
40/35/38
Used. 30# wallballs

B) MU – 6
Hand stand walk 35′
:45 L sit (split these up

MU and Lsit are major goats

Bryce Smith
Bryce Smith
August 17, 2015 9:49 am
Reply to  Ryan Smith

Keep working those strict pull-ups and those muscle ups will be there in no time.

Bz
Bz
August 13, 2015 12:18 pm

A. 6 rounds.. did strict hspu as rx
B. 3 rounds +10 pu
C. 70 cal row

Erik - Stockholm
Erik - Stockholm
August 13, 2015 11:53 am

A. 3 rnds + 1 hspu (rxd)
B. 3 rnds + 8 PU
C. 72 cal (assault bike)

Jared Stokes
Jared Stokes
August 13, 2015 9:13 am

A. 3 rounds + 7 reps
B. 3 rounds + 21 reps
C. 81 calories on Concept 2 Rower

Aaron Lesher
Aaron Lesher
August 13, 2015 8:37 am

C- effort today … had a little too much fun yesterday and it was pretty evident

A. 3+9 Rx (HSPUs were very inconsistent)
B. 3+2 Rx
C. 68 cals

Kyle J Smith
Kyle J Smith
August 13, 2015 8:32 am

I didn’t do a great job of counting rounds.
I did scale so that I could keep moving.

A. 3 kipping HSPU, 3 chin ups
B. 10 ring push ups, 10 BJO
C. Rower… 1126 meters

niqlas
niqlas
August 13, 2015 8:30 am

A. 4 complete rounds
B. 4 rounds 21 reps
C. 78kcal row
Damn that rowing was heavy.

Patrick
Patrick
August 13, 2015 8:23 am

A- 3+4 hspu strict ( I have shoulder mobility issues)
B-3+7ring push ups rx’d
C 101cals (I like rowing)

+ full row wod for fun after

Chris M.
Chris M.
August 13, 2015 6:44 am

A. HSPU as Rx – 5 rounds + 6
B. as Rx – 3 rounds + 6
C. C2 Rower – 82 Cals

anders folger
anders folger
August 13, 2015 5:05 am

A. 5+14. Kipping hspu after the 2nd round. Strict hspu used to be a strength. Need to work on strength endurance.
B. 3+29
C. 79 calories on rower. Have I mentioned that I hate rowing?

Matteo Kravczyk
Matteo Kravczyk
August 13, 2015 2:45 am

A: 5 rounds + 4 HSPU
B: Push-Up on ball @ 3 rounds + 15 PU
C: 4 min run – 800 m