Warm-Up.
Review: Rowing Tips for Improved Efficiency
Posterior Chain Mobility Drill x 10 reps per leg per position

Followed by…
Face Pulls x 10-15 reps
Lunge Matrix x 5 steps per leg (forward, lateral, reverse, bowler)
Kettlebell Windmills x 10 reps per side

Then…

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 20/15 Calories of Assault Bike, Bike Erg or Ski Erg

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NicholeKribs
NicholeKribs
June 12, 2019 10:48 am

Completed this earlier in the week and my butt is still sore! I used 16 kg KB because of being away on vaca earlier in the week and didn’t want to be completely wrecked!

Lee
Lee
June 12, 2019 6:16 am

Stupid question but is that 32kg total for the farmers carry or 32kg each arm?

NicholeKribs
NicholeKribs
June 12, 2019 10:47 am
Reply to  Lee

Not a stupid question! That is 32kg each arm!

Janelle Winston
Janelle Winston
June 11, 2019 8:05 pm

300 m row – 1:07, 1:05, 1:06, 1:06, 1:06
60’ walking lunges scaled to 16kg KBs – .51, .45, .45, .44, .46

15 cal ski erg – .51, .55, . 54, .54, .54

Haven’t done much skiing and wow, challenge!

Happy to finish that one!

Luke Tipton
Luke Tipton
June 11, 2019 6:44 pm

A. Row around 1:30
Lunges w/ 70# db’s
Rode bike hard for 60”. No counter

B. 5 sets of:
20 sit ups
20 push ups
2 rope climbs @ 15’

Diego Tuzi
Diego Tuzi
June 11, 2019 2:33 pm

Hi,
Warm up

Wod:
Row ~ 1:30
Lunges with kbs @24kg ~ 1:10
Elliptical machine ~ 1:30

Practice:
thruster 2 reps
20/30/40/50/60/70/80 kg

Stretching

Hans Jungck
Hans Jungck
June 11, 2019 1:58 pm

Done with 24kg KBs for lunges and using a Rogue Echo bike for Station 3. First 3 rounds felt great, round 4 started to fatigue…round 5 was a grind. Good workout!

Mike Slagle
Mike Slagle
June 11, 2019 12:51 pm

Good warmup for the day. Thanks for posting that Invictus!

A. I had to change it up so my wife and I could workout at the same time. I tried to keep the same intent.
Five rounds every 3 minutes
Row 60 cals or 2:40
I never made it to 60. The first round was 56. Others were 45-52.
60 ft walking lunge with 44 lb Kb and 40 lb weighted vest.

Candy Olkey
Candy Olkey
June 11, 2019 11:59 am

June 6 WOD Warm Up – LOVE LOVE LOVE…absolutely perfect for DL’s!! A. EMOM for 30 min 8 DL @ 170# (based off 240) – All UB 16 Walking Lunges @ 35# DBs – All UB 6 Kipping C2B – 5/1, 3/3, 2/2/1/1, 3/2/1, 3/2/1, 2/2/2 12 Parallette shoot throughs – All UB 40s Prone Plank – Alt between hands and elbows ***Round 1 & 2 “this isn’t so bad Chris M is crazy”….Round 3 “This workout is sneaky”….Round 4 and 5 “I’m starting to understand why Chris M thought this was brutal”…Round 6 “Just get through it and you’re… Read more »

Mike Slagle
Mike Slagle
June 11, 2019 12:53 pm
Reply to  Candy Olkey

Great work! I missed this one last week and it does seem sneaky. Strong move with the tire flips too!

Anika Tipton
Anika Tipton
June 11, 2019 11:49 am

Done at home, so only had 25# dumbbells for the lunges, and subbed 60 double unders for bike. Did a bunch of lunges yesterday with 20 kg kettlebells, so I was fine taking it a little easy on those ?

JT
JT
June 11, 2019 9:34 am

A. Deadlifts 6×2 at 3” deficit
365/365/385/385/385
B. 3 rounds
500m row
12 burpees
21 box jumps
11:04

Martin Beaudoin
Martin Beaudoin
June 11, 2019 8:30 am

Done RX.
Row in 1:20-25
Lunges RX in two sets of 30 foot.
Bike in 1:20-25

Chris M.
Chris M.
June 11, 2019 7:31 am

A. Every 2 minutes for 36 minutes (5 sets + 1 penalty lap)
Station 1: 400m Row +/- 1:30
Station 2: 60′ Walking Lunge w/ 1.5p KBs +/- 0:50 : 2×30′ each round
Station 3: 20 Cal Assault Bike +/- 1:00
… looks like I wasn’t the only one with plans of walking tomorrow

TheLonghorn
TheLonghorn
June 11, 2019 4:52 am

Done with 24kg KBs for lunges. Not as miserable as I anticipated. Rows at 1:30, bike at 1:10 (1st 15 @ 600W, then coasted last 5) lunges in 45s.

Chris Pugliese
Chris Pugliese
June 11, 2019 5:31 am
Reply to  TheLonghorn

I see you took the smart move and scaled the lunge! I really wanted to be able to walk tomorrow.

TheLonghorn
TheLonghorn
June 11, 2019 5:52 am
Reply to  Chris Pugliese

Ha, I don’t have two 32kg KBs and I actually strap on weight to a 35# KB to get two ~ 55#

Chris Pugliese
Chris Pugliese
June 11, 2019 5:53 am
Reply to  TheLonghorn

?I don’t either, but if I did, I would still scale!

Greg Osborn
Greg Osborn
June 11, 2019 6:24 am
Reply to  TheLonghorn

Exactly the same times and weights I used – nice work!

TheLonghorn
TheLonghorn
June 11, 2019 8:20 am
Reply to  Greg Osborn

??

Chris Pugliese
Chris Pugliese
June 11, 2019 4:14 am

Good morning everybody…

A. scaled to 50# dbells; row between 1:22-1:33, lunges about :50 each set, bike between :49 and 1:04. last set was fastest for all movements. 2nd set was slowest.

TheLonghorn
TheLonghorn
June 11, 2019 5:01 am
Reply to  Chris Pugliese

Nice job, you made quick work of the bike!

Chris Pugliese
Chris Pugliese
June 11, 2019 5:29 am
Reply to  TheLonghorn

Thanks. Have you ever done mat Fraser’s “20 Cal’s E2M” for 10 min? If not, try it. It will give you a better appreciation for the bike.try to do all calories in the 1st minute of each round.

TheLonghorn
TheLonghorn
June 11, 2019 5:54 am
Reply to  Chris Pugliese

I have done the 20cal OT2M for 20.. it’s devastating by the end. Today I was just trying to keep my HR under control and use the time wisely. The heat has been so bad that once I get my HR elevated there is no recovering because it’s like breathing in a wet blanket ?

Nicholas Sholley
Nicholas Sholley
June 11, 2019 3:54 am

A. E2MOM 8 minutes:
3030 reverse snow angels
6 Bar muscle ups

B. E2MOM 30 minutes:
15 cal Assault Bike
60 ft 24kg KB farmer’s carry walking lunges
400m row (350m x next four rounds)

This was a good session. Nice long grind and felt good. I’ve been teaching people and they have been joining these sessions, so it’s a good push for me.

TheLonghorn
TheLonghorn
June 11, 2019 5:01 am

Awesome to have friends, I miss that push!

Nicholas Sholley
Nicholas Sholley
June 11, 2019 5:00 pm
Reply to  TheLonghorn

Oh yeah! I missed coaching, so this is a way to coach someone and get them into the fold while still crushing my own soul each day!

Shaun Gross
Shaun Gross
June 11, 2019 1:41 am

Did today’s conditioning
Used 22.5kg dumbbells for the lunges – did 20 reps of step forward lunges on the spot.

Completed

Rows 1:45-1:47 average pace the whole way, done in 1:20-1:24ish all 5 sets.
Lunges – UB, UB, 14/6, 14/6, 10/10
Bike – every round held 517watts pace, all rounds completed around 58 seconds.

Tough. My legs hate me..

James Pierce-Dalton
James Pierce-Dalton
June 11, 2019 12:57 am

Cherry picked parts of this week’s training as heading on holiday until Monday

A. 12 x 40% max HSPU for time – 3 reps every 50 secs, tried this time without an abmat. A few fails but still the most HSPU in 1 session again

B. 6×2 3″ deficit deadlift. Start 50%, finish 70% 1rm. First time with this movement, so much glute activation!

C. Banded BMU accessory. Getting higher and more consistent swings and building volume.

D. 3RNFT
30 Banded pullaparts
30 Banded tricep extension
3×8 Tempo Dumbbell Bent Over Row each side 40X1

Simo
Simo
June 11, 2019 12:20 am

Did a mix of yesterday’s workout and today:

A1.
E2M for 5 rds
1. 400 m rowing ~1:30
2. 16 m KB lunges 32/32 kg 14-16 reps
3. 10x Deadlift 100 kg UB

A2.
Emom 5 min
8-10 strict toes to bar

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