Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Assault Bike (for Calories)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid in a “hollow” position, palms driving through the rings)
30 seconds of Rest
Did some chest and tris with my son. Hit a 3 rep PR at 185.
Had time for 3 rounds of today’s workout.
Row cals 29/26/23
KB swings 51/46/41 35lb. 90 seconds is a looong time.
Run 300 meters
Rings 25 seconds 5 off.
I only had time and truthfully energy for three rounds.
Had to use the ski erg because the rower was occupied.
Ski erg: 24, 20, 20
KBS: 55, 55, 50
AB: 20, 19, 19
Ring holds: accumulated 90 sec.
Ok. That was brutal! Been traveling for work the past month and fighting respiratory stuff that past few weeks. First WOD in what feels like forever. Probably should have worked into this one but it feels good to be back!
Row-31,27,27,25,27
KBS @35#-45,41,42,43,40
Stationary Bike-14,15,14,15,13.5
Front plank on rings-UB, UB, 1:00+back roll,UB,UB
Row: 24/20/22/21/22
KBS @16kg 45/50/41/41/43
Subbed run (movers ruined my bike)
Ext arm plank hold no rings 60 sec all rds
My ever so helpful dog can’t tell the difference between therapy dog work with PT patients and my gym time
Row: 40/37/32/30/30
KBS (Russian): 51/51/50/40/40
Burpee box jump: 16/16/13/13/14
FLR on rings: 1:30/1:15/:60/:60/1:10
Solid numbers! Awesome work
Thanks Joey. You too! Way to stay consistent through out! This was definitely a mental grind!
Done didn t count
Did single under, swing 24kg, burpee and front leaning rest on ring
Oh Boy, I was anticipating this workout all day and it didn’t disappoint. Pushed hard through this one.
Row: 36, 34, 33, 31, 34
Kb (53#): 41, 35, 34, 31, 33
Bike: 26, 24, 24, 24, 27
Rings: got feet just about level to hands with the box; Did about 1:15 in hold each round
Those are great numbers, Will!
Impressive all around!
Row: 25/23/22/21/21
KB: 45/44/41/39/Stopped @ 16
Bike: 23/20/20/18
Rings: Broke twice all rounds.
*Stopped in round 5. My shoulder was really fatiguing by the last round, so played it safe and stopped. The bike was a living hell all rounds.
Good call on stopping. About a month ago there was a high KB count WOD that hurt my shoulder a bit. It was me trying to get in those last reps to keep the counts steady through all the rounds that did me in then.
A. Row 34/28/24/26/28
Kb #53. 50/42/41/40/40
AB. 20/16/19/17/19
Rested 10 sec total each set on lean
B. Day 7 of abs
Did “Bradshaw” yesterday 21:18 Rx over a minute pr from March nice pain cave workout
Great job
Awesome work man. Did that one long time ago, would love to try it again soon
This was one of the get the cobwebs out your system kind of workout:
Row: 27/24/24/23/24 cal
KB Swing (24 kg): 50/48/50/52/52
Assault Bike: 18/18/15/18/17
Rings: 1 minute each set (cumulative)
Today my wife surprised me by checking off one of my bucket list items—eating at the FRENCH LAUNDRY!!!
Gj for pushing through and posting great numbers! One day we’ll own that AB and beat Alex lol!!
Teddy I’m jealous bro! I’m sure you are going to have an incredible meal. Let me know how the experience was for you both.
Man those Kb swings@
Not sure what french laundry your eating , but your numbers were strong
Man that sucked! I subbed burpees for AB.
A. max row cal 37, 34, 32, 29, 28
kbs 60 lb. 41, 35, 37, 35, 31
burpees 20, 16, 15, 14, 17
front leaning ring rest 75, 72, 55, 70, 55
Yes. It did. Suck. Badly. Great job
A. Did 2 sets then stopped because my lower back was too tight.
B. 5 sets
10 reps bench press at BW
20 cals spinner
C. 4 sets
10 reps of supported KB row
45 sec hollow hold
My rounds were
24,24,23,24,24
50,43,45,43,43 (Russian swings @55#)
85,90,74,73,71 (Double unders)
No good way to count the ring row holds
The misses were
20,19,19,19,19
30,25,25,20,21 (American swings @35#)
50,40,35,38,34 (Double unders)
No count
Row-29/30/30/27/28
KBS-40/31/34:30/34 (50#DB)
Burpees 16/16/15/15/16
FLR on DB 60 secs avg
Round 1 I tried to KBS myself to death
Row – 24 / 20 / 19 / 20 / 20
KB swings @ 16kg – 58 / 57 / 58 / 58 / 59 All rounds UB
Burpee Box Jumps – 14 / 14 / 14 / 14 / 15
FLR – 50s/20s/10s every round
Amazing work on the swings!
Great job all around! I can’t imagine doing that many bbj. I was moving so slowly on regular burpees.
Very impressive all around! Great job
Maybe you’ll get an Airdyne for Christmas!
Damn!
Killing those swings!
It sucked. It was a day without today.
I didn’t really count. I know my first round was the best :).
– 32 cal on the first round/around 25 for the other rounds
– 48 KB (44#) swings for the first round/around 35 for other rounds.
– 24 cal on AB for the first round/around 20 for other rounds
– Front Leaning Rest: around 60sec per round.
It looks like everyone was having the Monday lows…don’t beat yourself up…be proud that you finished…that was a tough one!
Sounds like you did awesome to me. Your numbers are similar to mine and I was suffering!
Good work. This was so tough.
A) AMRAP 15′:
– 20 pistols (scaled using a rack for support)
– 10 kipping pull ups
– 10 jumping pull ups
– 200 mts run
OTM 1 burpee
Completed 3 Rounds + 7 reps
B) OT3M x 3: 25 banded pull through + 10 mts of long jumps
I take any work done today as a major success, wasn’t really feeling at my best but I’m ready to do some heavy lifting tomorrow
That’s a ton of work for not feeling your best…can’t wait for tomorrow!!
Nothing wrong with that. Feel better.
Too cold. Moved the Airdyne inside.
40-30-20-10
Ad “calories”
Ab mat sit-up
Air squat
Push up
19:05
Four sets as Rx of:
Row (Cal): 31, 30, 30, 30
KB Swings (1.5p hybrid): 40, 40, 40, 40
Run (m): 405, 410, 412, 405
Front Lean on Rings: 90s, 90s, 90s, 45s|40s (5s rest/reset)
… not sure if Front Leaning “Rest” is the right desciption for this movement – as much mental as physical … hello Monday.
That’s some really good work.
Amazing ring work!
Great job!
A. Used 60# KB and burpees for AB
Row: 42/35/35/35/35
KB: 43/40/40/40/40
Burpees: 25/25/22/20/22
Lean: about 60 secs/round.
Depression quickly set in after the 1st row. With the rest in between, I thought I would recover, but I went out waaaay too fast.
Consistent work! Good job ?
Solid work!
You went after it hard, nice! Burpees must have sucked after the first two movements.
It all sucked, but it didn’t have to. I just went too hard out of the gate. By the 5th round, I was leaning on a bench with my head down in between rounds!
Classic recovery pose!
Those are incredible numbers man. Great work!