Workout of the Day
In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of:
10 Dumbbell Ground to Overhead
10 Chest to Bar Pull-Ups
200 Meter Sprint

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Carmine Leggieri
Carmine Leggieri
January 5, 2015 6:16 pm

Did this with a partner after a class WOD for 10 minutes since the Canada vs Russia game (Hockey) was starting. We got 7 full rounds using a 45lb DB, Chest to Bar’s, and 10 Cal on the assault bike (snowed last night in Toronto). We’re definitely going to re-visit this workout soon; I would have paced it much differently if we did it for 24 minutes opposed to 10.

Aaron Lesher
Aaron Lesher
January 4, 2015 11:19 am

Did alone; 1:1 rest, 30# DBs, subbed 250m row for run (probably too much rest/too light, but still getting back into it. Ankle is moving in the right direction. Lots of mobility pre and post WOD today).

5 rounds even

Prochargedmopar
Prochargedmopar(@prochargedmopar)
January 3, 2015 5:19 pm

A. Fun
Snatch Grip Sots press built to heavy set of 5r .
100#
B. sub’d barbell @ 90# and Airdyne @ 30sec
24min Amrap
6 rounds complete

Squat rack and weights are in youngest son’s bedroom, chinup bar is in hallway @ the other end of house, and Airdyne is in the living room. 🙂

Greg
Greg(@go5586)
January 3, 2015 8:21 am

Did this with a group of 3. Only rest was waiting for runner to finish. We got 7 full rounds. Used a 45lb dumbbell. Everything Rx.

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Michele Vieux(@michele)
January 4, 2015 11:11 am
Reply to  Greg

Nice work, team!

Mark
Mark
January 3, 2015 6:26 am

44m 6′ 165lb
Active recovery day for me:
-10 minutes on the Airdyne
-10 minute barbell complex (I just kept the bar moving for ten minutes with any movement I could think of with out putting it down)
-Handstand walk practice
-10 minutes on Airdyne
Then: foam rolled and some mobility

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Michele Vieux(@michele)
January 4, 2015 11:12 am
Reply to  Mark

Yay to recovery days! You seem to be pretty smart with these. How was that barbell complex? Did you make it?

Mark
Mark
January 4, 2015 11:18 am
Reply to  Michele Vieux

Yea, I made it. I just do it with the bar and have done it off and on for a while. It’s something I read about and tried from Dan John I think. It’s a lot of fun to do and i tend to get creative finding ways to relive my grip, it gets tiring after a while.