In teams of two, complete three rounds for time of:
800 Meter Run (together)
80 Wall Ball Shots (20/14 lbs)
80 Push-Ups
Partition the repetitions between partners however you’d like.
In teams of two, complete three rounds for time of:
800 Meter Run (together)
80 Wall Ball Shots (20/14 lbs)
80 Push-Ups
Partition the repetitions between partners however you’d like.
Did some bench press today, same from last week but went up 5lbs per set
225×5
240×3
255×2
240×3
210×8
210×8
Wod: solo so did 3RFT 400m run/40 wallballs/40 push-ups: 20:54
bench press before made the push-ups super interesting.
wallballs 20-10-10, 20-10-10, 20-10-10
push-ups, 10-10-10-10, 10-10-10-10, 10-10-10-10
A. (From Thursday) 8 glute bridges (95)
20 DB death march (20×2)
Max supinated grip pull-ups (6,6,4)
A. 37:31, subbed the wall balls for DB thrusters (35×2)
Solo.
3 rounds: 24:28
800m run
40 wall ball #20
40 push ups
Did this with my 16yo. He used a 14# ball and I used a 25# ball. Rotated through the reps and did pretty much 40/40 each. 36:58. The last “run” was a shuffle and walk. 95 degrees at 4:00 and we were dead on our feet! Ha ha! Thank goodness tomorrow is a rest day! 🙂
Did Solo with 40 reps for a WBS 20# and push-ups/ 1-9:28/2-9:40/3-10:12 = 29:20
Anika
Luke’s out golfing today, so I did Thursday’s:
A.
Three sets of:
Barbell Glute Bridges x 8 reps @ 20X1
Rest 30 seconds
Dumbbell Death March x 20 reps @ 3011
Rest 30 seconds
Supinated-Grip Strict Pull-Ups x Max Reps @ 1111
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
30 Kettlebell Swings (24/16 kg)
20 Alternating Pistols
A. 95/135/155 glute bridges
35# dumbbells on the death march
6 reps each time on pull-ups
B. 3+11 pistols – I’m walking really funny after all those pistols!
it’s a lot of pistols for not doing them regularly. Try getting on the AB for a few minutes if you’re still feeling tight
Great work Anika!
Dropped into a local box that offers free Saturday team wods:
25 Min AMRAP
200m run (partner A)
30 KBS (shared) – 24kg
20 Partner Burpees (together obviously)
200m run (partner B)
30 Cal Row (shared)
20 DB push press (shared) – 45lb
4+1 (technically time expired when I was about 2/3 of the way done with that last sprint – I’m counting it even though I probablyl shouldn’t).
3×10 GHD sit ups
2×10 hip extensions
These had my core on fire.
Mowed grass – 45 min
Lap swim during kid’s swim lessons: 600m
@Mike Slagle:disqus we’ve mentioned meeting up for a team wod one of these Saturdays. CBus Lifting Co. has free team wods every saturday morning…or I have a decent garage gym set up. Let’s make it happen man – especially since you’re done with the squat cycle.
That sounds good to me. I’ll look at our family calendar to see what would work best. I hadn’t heard of that box before but it looks sweet!
Yesterday’s A. Strict Press – based off 87# 60# x 5, 65 x 4, 70 x 3, 75 x 2, 80×1(f), 78×1(f,f), 75×1 got it 65# x 6, 65# x 5 B. 3 Rounds for time – 13:07 500m Row – 2:10.4, 2:10.6, 2:10.8 15 T2B – UB, UB, 13/2 15 SHSPU (1 abmat) – 12/3, UB, 10/5 ***Really happy that I was able to keep a steady pace on the rower for all 3 rounds, the 3rd round was a fight…that I won! The T2B came together nicely…getting the kipping rhythm down…learning that if I don’t let my knees/legs… Read more »
fantastic job all around but special props on your SHSPUs and on the handstand negatives Candy! Great job.
Solid session Candy. Great idea to kip back up on those negatives
My wrist started feeling funky so we subbed sit ups and pistols for the push-ups and wall balls.
3 rounds
800m run pushing stroller
100 sit-ups
60 pistols
37:44
Caught up on pressing from yesterday. Short on time so did fitness
DB presses for 10 reps at 45lbs each shoulder, full depth at tempo.
Supinated grip rows at 55kg, felt those in the lower lats!
Suitcase carry at 32.5kg, obliques and grip equally challenged!
Time to recover for vest wod tomorrow for Spartan prep.
When’s the race?
7th October! Plenty of time to prep, but would like to add I a few more bouldering sessions. The Wednesday every 90 secs session felt like great prep. Have you done one?
You’ll love it. I haven’t done a spartan race, but I’ve done a tough mudder. It was a 10.5 mile grind. I’d love to another race like that again soon.
Excellent! I did the short Spartan course last March, but this is the medium distance. According to my friend who does a lot of obstacle courses the Spartans have the most heavy lifting ?
3RFT. With 20lb weight vest: 34:45
800m run (runs about 5min)
40 wall balls (mostly 4×10)
40 push ups (7,7,7,7,7,5)
Rounds about 11:00, 11;30 12;15
Vest had been staring at me the last few weeks just begging me for a chance to be put in the game..
Solid work J!