A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps
Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position.
B.
For max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press (115/75 lbs)
Rest 30 seconds
90 seconds of Rowing
A. Bryan – 135# x 2, 145# x 2, 155# x 2, 165# x 2.
B. Bryan (push ups vs assault bike, 135# barbell row vs row) – 44, 22, 20, 22.
That MetCon left me so tired that I forgot to post yesterday. 🙂
1. Jerk x 3 – worked up to 153#. Was horrible; it’s obvious I haven’t been lifting. Working it back up 🙂
2. Assault: 14 calories, Burpees: 20, Push Press: 25, Rowing: 22 calories. Woof.
New office’s gym doesn’t allow the dropping of bars or plates so I had to change things up a bit.
A. 4 sets of 5 back squats at 275.
A2. 4 sets of 5 strict press at 155.
Switch back and forth every 90 secs
B. No bike so subbed first bike for row. Got 37, 35, 25, 35.
A. 185-235*3 that got heavy fast
B. Row twice
44 cals
24 burpees
25 pp
35 cals
A. Never done split jerk before, so I left it light to concentrate on form. Last 4 sets at 185#. This seems easier than push press…
B. 28,26,25(ouch),30
C. Fit test for work. Happy with my 1.5mi time of 10:15 after only giving about 80%.
Hurts me to see you workout without me. :(. Lol.
Yay – super happy I got to jerk today! Worked up to 160 x 3
and then ….
Assault Bike: 23
Burpees: 26
PP: 29
Rowing: I did meters and it was 388 m
Need to get my conditioning back! 🙂
B only.
1. Subbed du’s(no bike)-123 reps
2. 24 burgess
3. 28 @95
4. 35 cals
The row killed me.
A:Up to 130 for 2.75, got wobbly for some reason on the last one.
B:
Airdyne pumps “232”
Burpees: 27
Pp: 25
Row: 21 cal
C: For conditioning did a pearl Harbor wod from my class yesterday
30 min amrap with 10 supermans every 3 mins.
12 walking lunges with 25# db’s
7 plate facing burpees
1 lap run
9 ttb
41 du’s
*8+32
Great work today Amber!
A:
50kg x3
B:
90sec of Rowing – 28cal
30sec rest
90sec of Burpee – 16
30sec rest
90sec of Push Press – 15
30sec rest
90sec of Rowing – 27cal
A. Split Jerk (OT2M)
155, 165, 175, 185, 190, 195, 200, 205
B. As Rx: 116 total (except sub’d row for bike)
Row: 32
Burpees: 27
Push Press: 25
Row: 32
… time for some rest.
YES! You earned it 🙂
A. Up to 240
B. Done, subbed running for bike and stepper for rowing
Great work today Rob!
A: Worked from 115 to 190
B:
Assault Bike – 36 Cals
Burpee – 22
Row – 360m
Push Press – 20 @115
The Assault bike is ridiculous. If you could limp while riding a bike that was what I was doing the last 40 seconds. Thanks guys
haha I like the analogy. It definitely feels that way!
1) 155, 175, 185, 185, 205, 205, 225, 235 all for 3
2) 37 cal row (no bike), 15 burp, 30, 32 cal row
Great work Tyler! Solid scores. Is that a new 3rep split jerk or not quite a pr?
235 was a split jerk PR, 205 was a power jerk PR.
That’s great Tyler!
A: 60/70/80/85/80/80/80/80 kg
B: 30 cal bike/17 burpees/19 pp(50kg)/36 cal row
Great work today Alex!
A) in Kgs. 4×60; 2×70; 4×60
B) 50 cals; 28 burpees; 15 pp
Maybe the burpees took you back into napping-Modus hah! Sleepwalker!
maybe 🙂
Oh man! Gotta redo it! 😉 juuuuust kidding. Great work today! Regardless, still a great workout.
Thanks Catherine! Yes it was