For time:
2000 Meter Row
immediately followed by…
Five rounds of:
9 Front Squats (155/105 lbs)
12 Chest to Bar Pull-Ups
immediately followed by…
800 Meter Run
For time:
2000 Meter Row
immediately followed by…
Five rounds of:
9 Front Squats (155/105 lbs)
12 Chest to Bar Pull-Ups
immediately followed by…
800 Meter Run
Done Sunday Rx
Row: 7:45
5 rounds: 17:40
Run/finish: 22:12
Slow run and slow transitions…. rough one!
Done on Sunday
2000m Row – 8:50
5 rounds – 12:41
9 Front Squats @ 95#
6 CTB / 6 pull ups
1200m run (not on purpose…just miss read treadmill) – 6:30
Goal >25:00
Time – 28:01
Thinking I would have been on goal if I had actually only ran 800m
Very pleased with my row time..back in June I rowed 2000m at 9:07.
The 5 rounds was NASTY!!
B. 3 sets of 10 – T2B using a band near ankles to work on eliminating any swing
C. 20 min of Abs
Killer day… that’s awesome work
30:29
Modified this one a little bit:
A. Five Rounds
— 6 Front Squats (185 lbs)
— 9 C2B Pull-ups
B. Immediately followed by: 800 Meter Run
C. Immediately followed by: 80 Cal on Assault Bike
Time: 20’00”
C needed some balls. Great work man
Joey I was dying LOL.
LOL no kidding man. What a great idea to add 80 AB cals after all that hahah
Made up Tuesday’s WOD
A. Bench Press x 2-4 @ 20X1
115×4, 125×3, 135×1, 130×2, 130×2
Ab-Wheel Roll Outs @ 3020 x 8 all sets
B. 3 Rounds for time – 12:22
400m Run
30 KB swings @ 16kg
20 Ring Dips (subbed strict bar dips)
Going to do today’s spicy little number tomorrow…Sunday Funday!!!
Row 2000m
5rds
9 front squats @155
12 strict pull ups
Row 800m
20:35
Made a couple subs. Rowed the final 800m because it’s pretty icy out here and subbed strict pull ups getting as high as I could for C2B. Goal was to do front squats unbroken and get through all pull ups without using my grip aid. Got both of those done and happy with the time.
Well this was awful!
25.49, kept weight Rx but scaled to 5 reps for front squats, subbed final run for row due to gym layout. Round times:
Row 2k 7.30
Pullups and Fs
2.52
2.38
2.35
3.28
3.24
Row 800m 3.10
Part B. Assemble flat pack furniture for time.
Hope you PR’d on B!
Huge PR! Haha thanks
Yesterday’s
A. Shoulder press up to 110# – 5# PR
B. 6 rounds even, goal was 6 rounds and to go straight through, no interruptions
Awesome work! Congrats on your PR
I’m at the point where they are coming almost every day with 1RM. The programming has been great since I started this summer
My wife and I did last Saturday’s “Rabbit” workout. We subbed 500m row for 400m runs.
Thrusters: 40/35
Kb swings: 45/40
Wall ball: 45/34
Box jumps: 34/29
1-mile run to finish
I combined the last two days worth of workouts after a rest day.
A. Lucky sevens. 6 rounds rx
I treated that part as more of a warm up knowing what was coming later. I went about 80% or so.
B. Shoulder press (z press).
Up to 125 at tempo
C. I scaled down the reps to 6 fs and 8 pull-ups.
19:58
Big session Mike! Nice work
Thanks James
Lots of volume! Nice work man
Did yesterday’s A. Strict shoulder press @20X1 based on last PR of 130#. Up to 120 then failed 130 and got 125 afterwards A.1: added this to work on my push jerk form/efficiency so kept it relatively light Every 1:30 for 5 sets 5 push jerks 115# B. « lucky sevens » 8 rds + 8 reps Rx (last score in June was 6rds+9) BJ I always step down but Candy convinced me to rebound for this one… KBS hybrid I also liked what was programmed for today so… C. 2 RFT 9 FS 155# 12 C2B 4:09 Was going… Read more »
Congrats on B. I think you blew everyone away on this. Awesome work, Joey!
Great job on B! 8 rounds is crazy fast. Nice job all around today!
Great work Joey! You set the pace on B!
Man, somebody woke up with energy today!
Took a forced rest day… had to compensate haha
It was a rough week, I took Friday off as well. The two-a-days on Thursday 14 hours apart are killing me since i joined a soccer team. Good times though!
I understand! On tuesdays i train at 6am and then I play social volleyball from 8-10pm. Not as intense but I’m definitely sore the next day and no way I could have a 6am session on wednesday, so I usually end up working out in the evenings the rest of the week unless I have a day off work and do it during the day. There has a lot of testing done lately, good times indeed! We’re probably in for some good work until Christmas now and then it’ll already be the final stretch to the open!
Huge performance!!
So proud of your hard work and dedication, it’s definitely paying off!
That baby will always getcha!
Good morning….a day behind, so:
A. 155# (5# PR). Didn’t read instructions very well and started off with a 5-3-1 rep scheme, but happy with this.
B. 7 rounds even; PR and Rx+ with 60# KB. Goal was 1 round/min. Fell behind in middle rounds, then cranked it up a little. Did 6+5 bj in june
Congrats on your PR! You killed it today man
That was nasty. 23:39 rx with a nice run in the snow.
The misses caught something from one of her students so she took it easy did did the part B from yesterday.
I don’t know how you northerners do it, we had snow yesterday for the 1st time in 15 years and I was like, nope! It might have had something to do with playing soccer in sleet the night before, but still, I’ll take 100deg for 6 months out of the year any day over the cold. Nice work!
I’ve worked out in a cold garage every winter for the last 10 years basically. Just gotta watch Rocky 4 every once in a while to keep motivated
This is just too awesome.
Love that movie!!!
I got to get a rower doing 200 SDHP wasn t fun all the rest as Rxd 30min
Way to get that done Philippe! 200 SDHP would be brutal!