Warm-Up.

Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward

Followed by…
Two Sets:
Banded Triceps Extensions x 15 reps each side
Donkey Kicks x 5

Followed by…
Two Sets:
Dead Bugs x 10
Burpee Broad Jumps x 5

Then…

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Goblet Squats (32/24 kg)
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

9
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JTJanelle WinstonCandy OlkeyMike SlagleBoston MROD Recent comment authors
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JT
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JT

Solo.
7+7

Janelle Winston
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Janelle Winston

Did with hubby.
2” pad SHSPU
mostly strict PU

Rest rx
9+39

Candy Olkey
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Candy Olkey

Jan 9 WOD
A1. BB Z-press x 5 – 35#, 55, 65, 70(4/1), 70 UB
A2. Weighted Pull ups x 5 – 5#, 7.5(4/1, 4/1, 3/1/1, 3/1/1) ugh
B. For Time – 13:40
100 DU – 3 trips
50 DB PP @ 30# – 15/13/10/7/5
50 DB Push Ups – all broken up…mostly in sets of 4..TOUGH
50 DB PP @ 30# – 17/10/8/7/5/3
100 DU – 3 trips
C. 5 Sets
Single Leg V-Up (each leg)+split leg V-Up x 5

Mike Slagle
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Mike Slagle

Yesterday’s workout
Hang clean 135 all reps

Hang clean 155 all reps

Metcon
16, 12, 17 wall balls.

Boston MROD
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Boston MROD

A from yesterday:

E90s 6m 2 x HC 160-170
E90s 9m 1 x HC 185-215

Fun, felt good may need to revisit 1RM clean

B. 12 AMRAP
3 SHSPU
6 S PU
9 TTB
12 GS 70 KB
15c row

Pretend 7 + 2 rds (pretend partner, rest 1:1)

Abdulaziz Alotaibi
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Abdulaziz Alotaibi

Skipped the workout to do 100 bench press @135 and i can tell you i feel so good after benching

Seth C.
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Seth C.

Morning you missed your workout : Endurance training (home alone) WU A. FT (variation of CFG Triple 3) 1000 m row (3:45) 100 situps 1.5 mile bike (3:50) new Echo bike) 100 situps 1000 m row (3:50) 100 pushups 1.5 mile bike (3:55) 100 pushups 1000 m row (3:55) 100 air squats 1.5 mile bike (4:03) 100 air squats Results: 40:40 This was good to push endurance, ankle not allowing me to run or jump rope so had to come up with something. Set a pace a try to maintain throughout. I only dropped off by 10 secs in my… Read more »

Candy Olkey
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Candy Olkey

This looks like a good Sunday Funday workout…I’ll have to give it a try. Congrats on the new bike…yes, they are not generous or forgiving at all…but we learn to embrace the suck ultimately end up loving it! Great work as always Seth!

Mohamed Mounir
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Mohamed Mounir

7rounds of each done alone
Better core tightness during HSPU but still sometimes it loses