A.
Five sets of:
Bench Press x 4-6 reps @ 20X1
Rest 2-3 minutes
B.
Three rounds for time of:
400 Meter Run
40/30 Push-Ups
40 Air Squats
A.
Five sets of:
Bench Press x 4-6 reps @ 20X1
Rest 2-3 minutes
B.
Three rounds for time of:
400 Meter Run
40/30 Push-Ups
40 Air Squats
Backed up from my shoulder injury so just catching up.
A. Tempo is rough. 4x185lb. 6x175lb. 6x175lb. 4x185lb. 4x185lb. Probably could have hit 190 with a spotter.
B. 15:16
A. 5sets 40kgx5rep
B. 15min RX
A. 70kgx6/75kgx6/80kgx3/80kgx4/80kgx2
B. 13:50 rx
A. 70kg 6 reps, 75 6 reps, 80kg 3 reps, 80 kg 3 reps, 80kg 3 reps at tempo
B. 12:55 RX
A. Floor Press
5 x 4-6 @tempo
225×5 225×5 235×5 235×5 235×4
B. 11:05
A. 80-82,5-87,50-90-95 (kg x 6 reps)
B. 10:50 RX
A. 185/190/195/200/205
B. Did fitness part A also..used 60 lb dbells
C. Did this Rx..this was rough after adding the fitness part. Not proud of my 16:00 time. Push Ups wrecked me after all the bench, but I’m glad I did it though; good workout.
Thanks, Michele! A workout that fits in a hotel gym. 🙂
A: 5 sets of 6 at tempo. Only had 50lb dumbbells.
B: 14:27 on a treadmill. Thanks for the tip to keep it running, Eric.
I felt like I was really moving and did pretty big sets of push-ups. My running was the weakest thing here but it is much faster than it was.
A) In kgs with 2 min rest between sets: 6×50, 6×55, 6×60, 6×65, 6×70 I didn’t want to go super heavy on this, working more on control and proper form this week(which should be all weeks but it is what it is). B) Because it’s ungodly cold now that winter has begun (and because I’m lazy) I subbed the running for rowing, I also scaled the reps of the push ups to keep the intensity but incorporated DUs to the mix to make it more challenging. 3 RxT: – 500 mts row – 10 DUs – 20 Push Ups –… Read more »
3 rds(15min):
2min burpees
1.5min squats
1.5min push-ups
Followed by 3mins of alt knees to elbow from plank.
and how many minutes of beach time?
Zero, the tropical storm had us inside all day. However I did watch the following movies: ninja turtles 2, moana, and sing. Lol
You win 10 points for Moana
A. 55, 65, 75 sets to warm up
85, 95 x 6 reps, 100,105 x 4 reps, 110 x 3 reps.
B. A bit more then 400M for the first round.
11:37
A. 205, 225, 225, 225, 225 all at 6 reps… Shoulder still weak – yeah I took a risk
B. 10:17… Really thought I could make 10 mins…ah well
?
Those are amazing numbers Nathan
Thanks bro! every once in a while a wod comes along the falls into the sweet spot for me…I just wish I could run faster like some of the monsters who post here.
B. 9:23 rx tried to stay within 3 mins wheels fell off on last run
A. Benched yesterday so did the 3 pos clean up to 185
C. “Optimus Prime”
131 reps
What’s optimus prime? ?
7 min amrap wall balls at the top of every minute 5-225lb deadlifts
A. 6×135/145/155, 4×165/165 @tempo
B. Rx’d 11:09. Push ups were my limiting factor Running in tropical storm Cindy!
A. Bench Press 20X1 (3 minutes between)
6 x 185, 195, 205, 215 | 3 x 225
B. As Rx: 11:12
… knew I was in trouble on that first set of push-ups …
A.
135×6, 155×6, 175×6, 195×5, 195×5
B
11:35
C.
Pyramid, skull crushers and dips
B) 11:53
Fitness A: subbed the ring rows for scrap pulls. Did the shoulder warm-up and totally failed on the wall test. Need to get some mobility back! Weird thing is I have really lose shoulders that pop out all the time but this specific motion is sketchy. Catching cartridge/scar tissue maybe?
Performance B rx: 15:26 (run on treadmill)
Chest was tight today, been swimming a lot, but still felt strong on bench.
A. 235/235 for 6/ 235/235/250 for 4
B. 13:05, took the run slow as I am getting back into it, but no injuries on the run, so progress.
Warm up: Running, a lot of scaps exercises then built up on bench press.
A. 6x 215, 225, 225, 235 @20X1 then 5x 245@10X1
Felt super good on these today, I thought I would barely do 225.
B. 10min12sec with treadmill (I wish someone could speed it up before I finished my air squats..)
C. Extra abs exercises
D. Stretched upper body
Will run another 5km tonight.
I use a treadmill too. Once I’m done with the run, I hop off and turn the speed to 4mph and leave it running. That way it’s easier to get back on again for the next round.
Really good idea Eric! Thanks!
Nice work on the METCON today.
Thanks Michael and good job on yours aswell!
#Treadmillissues, the struggle is real