Every four minutes, for a total of six sets, complete:
35/25 Calories of Assault Bike or Rowing
10 Overhead Squats (135/95 lbs)
Every four minutes, for a total of six sets, complete:
35/25 Calories of Assault Bike or Rowing
10 Overhead Squats (135/95 lbs)
A. Bryan (300m run vs row, 95#).
Rows between 1:40 and 1:55; Rounds between 2:30 and 2:50 (last one). 65# OH squats.
Working this weekend so did fitness at the globo gym next door
35 cal row/70# gobblet squat 4minx6
2:58
3:00
3:12
3:15
3:28
3:28
Every 4 minutes x 6
70 cal on Airdyne (equal to 35 on Assult bike)
10 single arm overhead squats @ 85lb
About 2 minutes rest each round
Today was Murph day at my box. Holy cow! I timecapped at 50 minutes 200 meters into the last run. Completed the first 1600 in 9:53, 60 pullups were done kipping, then I switched to jumping pullups for the last 40. I went in sets of 5 for the first 100 push ups then I just digged deep and went to town for the last 100. The first 160 air squats were done in sets of 20 then just went to sets of 10, for the last 40 I just did a rep, breathed, then did another and so on.… Read more »
25 cal Row
Scaled OHS to FS and tried 135# but was feeling pretty weak on squats during warmup. Scaled to 95# after first set. All unbroken
2:26
2:36
2:54
3:00
3:15
3:31
Assault bike 30 cals then 25×5. Struggled to keep RPM around 60, tough fight but won it. Finished bike ~2:00 each round losing a few secs each round. Scaled OHS to 85#, all UB but not easy. Great wod!
Finally got my wife to join me in the gym! She used the rower: 17cals x 6 and goblet squats 10# x10 per round
Cheers everyone have a great week end!
Great work!! Glad to hear your wife is joining you…it’s ALWAYS nice to have someone to WO with.
Thanks! Definitely more fun yeah. Pretty used to being alone so I dont mind it that much though. Being able to share this with your loved one is pretty awesome!
Did 20 cals on rowing machine
All sets unbroken OH Squats with 95lbs.
Times
2:30, 2:42, 2:37, :2:40, 3:10, 3:40
I love Nancy & this Wod was lovely.
A. RX did only 5 rounds. Couldn’t push further mentally.
Don’t remember the time but first round around 2:24, then always around 8sec more for every rounds.
B. Extra abs
C. Was going to do some extra biceps and triceps work but tomorrow I got a 5km run so I will do my own gym and work on my upper body.
A. 25 cal row + 10 OHS @ 75#
Row / total time
1:41 / 2:40
1:48 / 2:39
1:49 / 2:44
1:51 / 2:43
1:50 / 2:40
1:52 / 2:45
AB/CORE WORK
– GHD sit ups x 30
– Side plank reach unders x 25 each side
– Heals sky high w/ butt lift x 25
– Laying down windshield wipers x 30
– 10# weighted standing crunches x 30
– 10# DB standing side crunches x 80
– Standing knee to opp elbow x 100
5 Min weighted march
“Please wait…installing…..July Booty”!!!
Booty, booty, booty, booty, booty everywhere!
Beast mode as always
Subbed FS 135, shoulders felt fried; 35 cal row. Was spicy after the 4th round
B. 3 sets
DB curls x15
Weighted scam pull ups
C. 100′ farmers walk 80s
D. Mow the grass
I did our Burn 30 class today:
A.
Every 90 seconds for 18 minutes (3 sets):
Station 1 – Goat Bag Hinges x 10-12 reps @ 4011
Station 2 – Cross-Over Step-Ups x 24 reps
Station 3 – DB Row x 10-12 reps each side @ 2111
Station 4 – Side Plank x 40 seconds each side
B.
30s Ski for Calories (12,11,11,10,10,9)
30s Rest
Rx #boom ?
Sub 2:00 on rower (tried bike, but… not this time). OHS unbroken.
Mixed bag of WODs
A. Deadlift | Ring Push-ups
15 w/ 275 | 25
10 w/ 315 | 18
5 w/ 375 | 16
… wrist was feeling junky during OHS warm-up so …
B. Every 3 minutes of 9 minutes (3 sets) of: 400m run/10 – 145# Front Squats
… last round was ugly – UB front squats but eesh …
– 35 cal on the AB every time, finishing between 55 to 75 seconds each time.
– On the OHS I went up each round, because I didn’t have much time on my lunch break to warm up. I finished each round with about 90 seconds to 2 minutes of rest.
1 – 45# (UB)
2 – 65# (UB)
3 – 85# (UB)
4 – 95# (UB)
5 – 105# (UB)
6 – 125# (6,4) – My goal was to hit 135# but CF math is harder than drunk math.
2:22
2:20
2:39
2:36
2:59
2:47
@ 95#s OHS first 2 rds, FS rds 3&4, and BS rds 5&6
Notes on today’s workout: #1 HAPPY FRIDAY!!! I can’t believe it’s already here! #2 – Enjoy this bit of conditioning. 🙂 This is a tough workout that many athletes should scale to keep within the time domain that we are looking for. You should be getting a minute or so rest each round so please scale accordingly. Here are some options: – Scale back on the calories for the AB or Row – Do an AMRAP in 3 minutes and get as far through the round as you can then rest a minute before starting the next round. You could… Read more »
safe trip!
Thanks! Hoping to eat a lot of BBQ on the journey.
safe trip coach; if you happen to see Mickey Mouse while in Orlando, kick him in the groin for me
Have a great trip Coach.
Went with “Fitness” version of this WOD with 25cal and 32kg KB
Made up yesterday’s work today…
B. 24kg kb’s…11:57. Tough but could have been faster on the lunges and runs. Glad for few rest days.
Smoked after lunges yesterday, only took 30kg barbell (all unbroken but my ass and hamstrings are dead) and AirBike, all in time