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
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#.
A. 7 + 4 RX
B. 4 +9 RX
C. Subbed 4 min of Burpees. 61 reps.
306 total reps.
4 minutes of burpees! That had to be fun
A. Rx with HSPU: 6+4
B. Rx: 4+22
C. Rower: 87 calories
Nice job all around today!
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 🙁
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!
A: 4+4 (Barbell press @40kg)
B: 3+12
C: 93kcal row
Lots of calories on that erg! Nice work!
A: 3
B: 2+4
C: 61 (Schwinn air dyne )
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
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.
Jets of freedom!
A. 5+2
B. 3
C. 38 cal on assault bike
RX
woohoooo! you know you love that assault bike!
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
Keep working those strict pull-ups and those muscle ups will be there in no time.
A. 6 rounds.. did strict hspu as rx
B. 3 rounds +10 pu
C. 70 cal row
A. 3 rnds + 1 hspu (rxd)
B. 3 rnds + 8 PU
C. 72 cal (assault bike)
A. 3 rounds + 7 reps
B. 3 rounds + 21 reps
C. 81 calories on Concept 2 Rower
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
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
A. 4 complete rounds
B. 4 rounds 21 reps
C. 78kcal row
Damn that rowing was heavy.
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
A. HSPU as Rx – 5 rounds + 6
B. as Rx – 3 rounds + 6
C. C2 Rower – 82 Cals
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?
A: 5 rounds + 4 HSPU
B: Push-Up on ball @ 3 rounds + 15 PU
C: 4 min run – 800 m