A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1
Station 2 – 15 Tempo Push-Ups @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111
B.
Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)
Hi everyone!
I’ve been following the WOD’s for about 4 months, but this is my first post. I’m usually a day or two behind on the workouts.
A. DL @95# (heaviest weights I have in my garage); 6 sets of 5 reps plus 25lb half Turkish getups (5ea side)
B. 10:53; 1:30 treadmill run; 55# kb; 24″ box
Thanks for all the great workouts!
Kevin (M/41/5’9″/170lbs)
225 on thrust rest Rx at bodyweight
12:19 Rx. Felt like it should’ve been faster… Not much stopping but rows average 2 min even.
A: Complete
B: 3RFT 1 min AD, 24 RKBS 53#, 12 box jump (step down) 20″ 10:08
Great job, Mike! How is that toe doing?
Thanks! Felt good. The toe is almost back to normal (even if a bit ugly). I think I “just” messed up the nail bed (didn’t break). Only a little tender to the touch, but otherwise fine. Thanks for asking!
A. Done push-ups on knees
Hard for me
B. 14:38
Run .4 meters instead of row
Great job, Keeta! Did you brave running outside?!
Thanks!! No, I wish. All running was done on the treadmill
A. Complete
B. 3 RFT 20 AB cals, 24 RKBS 53#, 12 step ups 20″ 12:05
Nice work, Don!