Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 450/350 Calories 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 (or 300 Meter Run)
Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 450/350 Calories 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 (or 300 Meter Run)
A. Bryan (300m run vs. row, 18 alternating lunges w/ 35# dumbbells, 300m run vs bike).
All rounds done inside the allotted time. Scaled the lunges to #53 KBS to 70ft instead of 60ft (22 lunges steps) by mistake ?! Nice wod that mentally challenged me! Able to complete the rowing portion but definitely need to improve it.
Skill: 4 sets top of ring pull up hold with false grip 20s on / 40s off ✅
WOD done with 55# dbs
Rows ~1:40-45
Lunges ~0:55-1:15 (1-2 UB then broke once per set, grippy)
AB ~1:00-1:20 / last round went till 2 min and got 27
Tough one but I was surprised by how well I held on
Have a great night
Great work!
320 meter run – 6:00 pace
60 m dumbbell lunge 55lbs
10 dips
7 sets
Couple of hectic days so I wasn’t able to post(still did the work), so here’s today: A) Front squats. In reps and kgs: 4 x 100 1 x 107.5 4 x 100 1 x 115 4 x 100 1 x 120 B) 3 RxT: 10 front squats 72.5 kgs 20 pull ups 30 DUs Time: 16’17” All FSs were unbroken; pull ups were done in sets of 6 sets of 3 and one set of 2 on the first two rounds, last round was 4×3 and 4×2; DUs were done in sets of 5, I managed to control them much… Read more »
Station one 300 m run
Station two 60 foot walking lunges with two 5 gallon water jug‘s
Station three 300 m run
Tortured myself by going at 1:30 in the afternoon on artificial turf in the sun with 90° weather this was rough
Since it wasn’t specified as meters on the row and we are all reasonably certain that 450 calories is right out, is it safe for me to assume they meant 450 feet?
Yes?
Ok, good.
Skill work: ring muscle up transition negatives
Pseudo pushups
WOD: 4 rounds only…a little short on time
subbed 30 airdyne cals for row
Did 50# and then carried stacked DBs at 62#
300m run for AB cals
Leg pump on airdyne cals…wow. first 2 rounds were 40 seconds and then it was 50 seconds and then 1:20…?
I always laugh when i see my own round times start going parabolic
Well that was horrible.
Completed as Rx:
Rows around 1:40
20 Walking lunges with 2x32kg KB’s about 1:00
20cal AB around 1:20
Became a mental game after round 3. Trying to rest a bit on the rows, Walking Lunges 2×10 and push the AB to get a quick breather before having to start the row. This one was yukkie.
Haha yea I think I’m gonna be searching hard for my own “why” with this one
As Rx (average finish time):
Station 1: 450m Row (1:40)
Station 2: 60′ walking lunges with 2p KBs (1:10)
Station 3: 300m Run (1:10)
… row to lunge combo was tough – did 30′ out 30′ back … leaky.
Strict shoulder press x 2 reps
135 lb.
I failed at 145
Metcon
40 cal AB
100 ft overhead walking lunge 50 lb dumbbell
4:50
I wanted to do some additional ab work afterwards…I had a different thought after this one.
Recovery Day:
A. A lot of stretching, rolling, warming up, and a little work with pause overhead squats (bar only)
B. Stationary bike intervals: 2mins/1min (x9)
C. More stretching, rolling, breathing, mobility work
1. 450/450/450/420/450
2. 22.5 DB. 20/20/20/20/20
3. cal Ab. 20/20/20/16/15/16
Hotel WOD
OT2M for 24min (6sets each)
1- 90s man-makers w/ 35# DBs
2- 20 rev lunges w/ 50# DBs
Immediately followed by 1.5mi run – 12:00
Sweet subs, nice work! Had almost forgotten about the infamous MM lol
#neverforget
Wow… just wow…
1. 450M row – 158 ish pace
2. 60 to 80 ft walk lunge w 16 Kg KB.
3. 300 meter run
Only have 2 16 Kg and one 24 Kg KB. Seemed a bit light for invictus prescription so I started increasing distance after first round.
Then. EMO1M 2 muscle ups.
E2mom for 30 mins Min 1 – 450m rowing Min 2 – 20 alternating lunges (on the spot) with 22.5kg dumbbells each hand) Min 3 – 20cal assault bike Completed. Used 22.5kg dumbbells because my 30kg dumbbells just felt too heavy tonight. Rowing – maintained 1:48-1:50 pace, 450m finished in about 1:35ish each round. DB lunges – unbroken in 50 second for first 4 rounds, last round 10/10 in 1:30 (grip was the limiting factor). Bike – 500watt pace for first 4 rounds (completed in about 1:02 each time), 700watt pace on last round (completed in 45 seconds). Legs and… Read more »
Well gee.. 450cal per 2minutes for rowing might get a bit hard! haha
? have fun with that! I might need to scale that one!
I’ve managed 41cal in 1 minute before but that laid me out for 5mins on the ground in pain. That’s only 18% of the required! haha
Comon Shaun…your not up for the challenge?? You got this dude!!