Every 3 minutes, for 36 minutes (3 rounds of each), for times:
Station 1 – 50/35 Calories of Assault Bike
Station 2 – 50 Double-Unders + 20/15 Strict Handstand Push-Ups
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)

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Bryan
Bryan
August 20, 2016 1:25 pm

A. Bryan – (400m run vs. bike). Run – 1:46, 1:52, 1:54. HSPUs – 10, 7, 5. Run – 1:51, 1:52, 1:56. Push press – 2:20, 2:23, 2:23.

Kaitlin
Kaitlin
July 31, 2016 11:19 am

Used 1 abmat and 1 10# plate for hspu

Round 1, completed everything
Round 2, only got 30 cals
Round 3, only got 17 cals – basically used the bike as recovery. ?

Runs were around 2 min

Leslie A
Leslie A
July 27, 2016 12:20 pm

This wod sucked bad things! Would’ve been much easier in cooler weather!
1) 35 cal bike) 2:26, 2:57, 3:40 (fighting tingling and light-headedness last 2 rounds-yuck)
2) 50 dbl- unders/ 15 hspu’s with knees on 24″ box) 1:35, 1:31, 1:47- missed several times!
3) 400m run) 1:48, 1:58, 2:05
4) 20 t2b- unbroken/20 pp (#65) 2:20, 2:58, 2:58
Had to take three extra 1- minute breaks, i was getting too light-headed and tingly, needed to let my body cool off a bit! 91 degrees in the gym, way too hot!

trevO
trevO
July 27, 2016 11:39 am

Is there a name for this workout? It should be called Demons!

Rd 1- 50cal took 2:16/DU+20 broken HSPU/run-1:41/T2B+PP-UB

Rd 2- 36cal took 2:16/DU+15 broken HSPU/run-1:41/T2B+PP-UB

Rd 3- 32cal took 2:16/DU+14 broken HSPU/run-1:41/T2B+PP-UB

This was AWSOME but made me feel terrible at the end. That assault bike is tough.

Leslie A
Leslie A
July 27, 2016 12:21 pm
Reply to  trevO

I think this wod is called Suck-it! Haha!

trevO
trevO
July 27, 2016 1:53 pm
Reply to  Leslie A

That’s fitting!

Matteo Kravczyk
Matteo Kravczyk
July 27, 2016 4:18 am

S1: 2 min 12 kgs KB Swing : 24 + 24 / 28+28 / 24+ 24
S2: 50 Tuck Jumps + 15 SHSPU : done / done / 50 +12
S3: 400m
S4: 20 T2B + 20 PP 30kgs : 20+13 / 20 +12 / 20 + 9

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Michele Vieux
July 27, 2016 10:17 am

Awesome job!

Kekaliloa
Kekaliloa
July 26, 2016 11:05 pm

Only had time to do 2 rounds right before paddling practice. Did the 2 minutes ON 1 minute OFF

A. 33, 34
B. 50 DU + 12 Strict, 50 DU + 16 Strict
C. Completed
D. 20 + 20, 20 + 20

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Michele Vieux
July 27, 2016 10:17 am
Reply to  Kekaliloa

How was paddling after this?!

Kekaliloa
Kekaliloa
July 27, 2016 10:44 am
Reply to  Michele Vieux

It was pretty good. Came to practice really warmed up haha. Probably gonna take a rest day today. Two days of workouts and paddling practice. Time for some recovery

Dana Varble
Dana Varble
July 26, 2016 9:55 pm

Used 2 ab mats to scale the HSPU but still did them strict, scaled the push press to 15 reps except for the last round to stay in the time domain. Absolutely brutal!!!!

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Michele Vieux
July 27, 2016 10:17 am
Reply to  Dana Varble

Awesome job though!

Ryan Rankin
Ryan Rankin
July 26, 2016 9:44 pm

All times are rest left of 3 min
1. Rowed 35 cals 1:19,1:32,1:14
2. 7 strict, 15 Kipping, 17 kipping
3. 1:04,:53,:12 big drop off
4. 1:30,1:14,:45
Ub, 14-6,5-5-10 t2b
Push press ub all sets

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Michele Vieux
July 27, 2016 10:16 am
Reply to  Ryan Rankin

Way to go!

Jess McNamara
Jess McNamara
July 26, 2016 8:59 pm

A) 30/26/25
B) 50 total DU’s or SU’s + 15HR Push Ups each round (still working on practicing DUs)
C) 42/42/42 KBS
D) 32/33/32 (20 leg lifts + 55# push presses)

Did about 2:00w/1:00r and couldn’t run due to a storm so subbed KB Swings for C.

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Michele Vieux
July 27, 2016 10:16 am
Reply to  Jess McNamara

Great job! (and great subs)

Meg Doll
Meg Doll
July 26, 2016 8:19 pm

Here’s what I did:

3 rounds of:
2 min row
50 jump rope + 15 L sit DB press
2 min sprint
20 toes to bar + 20 push press

LOVED 🙂 Thanks!

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Michele Vieux
July 27, 2016 10:16 am
Reply to  Meg Doll

Crazy lady! Great job!

Benjamin McKinnon
Benjamin McKinnon
July 26, 2016 7:59 pm

40-35-30 cals on assault bike
50/10 50/8-50/8 for DU/Hspu
Between 1:30 and 1:50 for runs, didn’t have a chance to measure the 400 meters. Just ran for about 1:30-1:50.
20/12-15/10-15/10 for T2B/PP

Finished whole workout in 31:30minutes. Didn’t take as long of rest as I should have between sets. Great workout!

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Michele Vieux
July 27, 2016 10:16 am

Nice work!

Amber Nollen
Amber Nollen
July 26, 2016 7:22 pm

I erased the whiteboard before I recorded my times:(
But apx times:
*Airdyne: 2:05 -2:10
*Du/hspu (10 wall facing with thighs on Wall and 5 kip) 1:45-2:10
*run 1:40- 1:43
*ttb/pp 1:55-2:10

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Michele Vieux
July 27, 2016 10:15 am
Reply to  Amber Nollen

Awesome job!

Michael Newton
Michael Newton
July 26, 2016 5:47 pm

Had time to only do the class wod today:
3RFT:
50 DU
500m row
50 DU
500m run
16:38 Rx

Back to the Invictus Grind tomorrow! Nice job to everyone today!

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Michele Vieux
July 27, 2016 10:15 am
Reply to  Michael Newton

Great job!

Benji
Benji
July 26, 2016 5:06 pm

That was not fun.

35-34-35 cals on rower
50/13-50/10-50/12 for DU/HSPU
1:45, 1:48, 1:53 for runs
15/13-12/8-12/15 for T2B/PP

Rained during workout so my garage gym temp dropped from 100-84 during the workout and the rain cooled off the runs!! ?

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Michele Vieux
July 27, 2016 10:15 am
Reply to  Benji

Perfect timing on the rain! That sounds awesome!

Matt Anderson
Matt Anderson
July 26, 2016 4:21 pm

Completed as rxd except for strict hspu. Presses are my worst movement and this translates to st. Hspu. Completed 20 reps each time strict/kipping. 10/10, 5/15, 0/20.

Really needed a metcon like this today. Thanks for the program. And excellent work everyone!

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Michele Vieux
July 27, 2016 10:14 am
Reply to  Matt Anderson

Woo hoo! We’ve been working a lot on strict shoulder movements so you should have plenty of opportunity for gaining some strength. You might also look into some supplemental work for the shoulders and pressing.

Trion Horgan
Trion Horgan
July 26, 2016 3:39 pm

As Rx’d except for station 1. Did 400m run to get some volume in.
1 – each run between 1:35-1:40
2 – ub on DU’S, 10-5-5 for HSPU’s
3 – each run between 1:35-1:40
4 – ub on both ttb and PP

Oooff…

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Michele Vieux
July 27, 2016 10:13 am
Reply to  Trion Horgan

Garrrr!

Christopher Sherfield
Christopher Sherfield
July 26, 2016 1:33 pm

Station 1 – 29cal, 26cal, 25cal (AB for 1:45)
Station 2 – 50 + 1 strict + 2 kipp, 50+ 3 kipp, 50 + 4 kipp
Station 3 – 2:00, 2:05, 1:58
Station 4 – 10 TTB + 10 push press (40 kg) each round

Think I could have done more on station 4 as had at least 2 minutes rest.
Was happy with my DU as I’m in a random CF Box in the Netherlands and had to use their ropes.
Great workout! Really enjoyed it!

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Michele Vieux
July 27, 2016 10:13 am

Awesome job on this brutal workout!

Lindsey Johnson
Lindsey Johnson
July 26, 2016 12:47 pm

Which one of you made CJ mad???? 🙂

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Michele Vieux
July 27, 2016 10:09 am

Seriously!

Georgia Y-S
Georgia Y-S
July 26, 2016 11:42 am

Oh lord that sucked! Didn’t look as bad as it was! Also wasn’t sure what it meant re timing it so I timed each full round on rolling clock and got 12:07, 23:24, 35:24 but realise that’s not exactly helpful as includes the rests! Had to scale HsPU off box on knees and did kipping knees to elbows with a few T2B thrown in as suck at that. Shoulders feel a bit special but did a massive thruster wod yesterday

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Michele Vieux
July 27, 2016 10:12 am
Reply to  Georgia Y-S

Awesome jog, Georgia! Super brutal workout but you did it!

Georgia Y-S
Georgia Y-S
July 27, 2016 2:35 pm
Reply to  Michele Vieux

Lol yeah thanks!!

Georgia Y-S
Georgia Y-S
July 29, 2016 10:57 am
Reply to  Michele Vieux

Thanks! Yeah it was brutal but I liked that!!! 😉

Matt Evans
Matt Evans
July 26, 2016 9:45 am

Station 1 – 42cal, 37cal, 37cal (rowed for 2 minutes)
Station 2 – 50 + 5, 50+5, 50 + 4
Station 3 – 1:39, 1:42, 1:56
Station 4 – 1:35, 1:26, 2:04 (everything completed)
Head wasn’t in it today, not overly happy with my performance. Taking a rest day tomorrow to recoup.

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Michele Vieux
July 27, 2016 10:12 am
Reply to  Matt Evans

Yay for rest days! Take care of yourself!

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