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

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David Franco
David Franco
June 23, 2017 3:27 pm

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

Karolina
Karolina
June 22, 2017 2:14 am

A. 5sets 40kgx5rep

B. 15min RX

Kuba
Kuba
June 22, 2017 2:12 am

A. 70kgx6/75kgx6/80kgx3/80kgx4/80kgx2
B. 13:50 rx

Pawel
Pawel
June 22, 2017 2:11 am

A. 70kg 6 reps, 75 6 reps, 80kg 3 reps, 80 kg 3 reps, 80kg 3 reps at tempo
B. 12:55 RX

Chad Evans
Chad Evans
June 22, 2017 12:03 am

A. Floor Press
5 x 4-6 @tempo
225×5 225×5 235×5 235×5 235×4

B. 11:05

Bartłomiej Przybylski
Bartłomiej Przybylski
June 21, 2017 10:25 pm

A. 80-82,5-87,50-90-95 (kg x 6 reps)
B. 10:50 RX

Steve Bielmeier
Steve Bielmeier
June 21, 2017 8:04 pm

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.

Ryan Bliss
Ryan Bliss
June 21, 2017 8:02 pm

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.

jorge gonzalez
jorge gonzalez
June 21, 2017 6:43 pm

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 »

thelonghorn
thelonghorn
June 21, 2017 5:39 pm

3 rds(15min):
2min burpees
1.5min squats
1.5min push-ups

Followed by 3mins of alt knees to elbow from plank.

jorge gonzalez
jorge gonzalez
June 21, 2017 6:45 pm
Reply to  thelonghorn

and how many minutes of beach time?

thelonghorn
thelonghorn
June 21, 2017 7:11 pm
Reply to  jorge gonzalez

Zero, the tropical storm had us inside all day. However I did watch the following movies: ninja turtles 2, moana, and sing. Lol

jorge gonzalez
jorge gonzalez
June 21, 2017 7:12 pm
Reply to  thelonghorn

You win 10 points for Moana

Janelle Hudgin Winston
Janelle Hudgin Winston
June 21, 2017 5:21 pm

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

Nathan
Nathan
June 21, 2017 3:48 pm

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
?

jorge gonzalez
jorge gonzalez
June 21, 2017 7:11 pm
Reply to  Nathan

Those are amazing numbers Nathan

Nathan
Nathan
June 22, 2017 11:14 am
Reply to  jorge gonzalez

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.

Dustin Coughenour
Dustin Coughenour
June 21, 2017 3:09 pm

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

jorge gonzalez
jorge gonzalez
June 21, 2017 7:11 pm

What’s optimus prime? ?

Dustin Coughenour
Dustin Coughenour
June 22, 2017 1:21 am
Reply to  jorge gonzalez

7 min amrap wall balls at the top of every minute 5-225lb deadlifts

Trion Horgan
Trion Horgan
June 21, 2017 2:55 pm

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!

Chris M.
Chris M.
June 21, 2017 2:16 pm

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 …

Phillip
Phillip
June 21, 2017 1:53 pm

A.
135×6, 155×6, 175×6, 195×5, 195×5
B
11:35
C.
Pyramid, skull crushers and dips

Byron Patton
Byron Patton
June 21, 2017 1:46 pm

B) 11:53

Jason Jardine
Jason Jardine
June 21, 2017 1:25 pm

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)

Michael Fontana
Michael Fontana
June 21, 2017 1:16 pm

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.

Martin B.
Martin B.
June 21, 2017 12:05 pm

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

Martin B.
Martin B.
June 21, 2017 12:49 pm
Reply to  Martin B.

Will run another 5km tonight.

Eric Hayes
Eric Hayes
June 21, 2017 12:50 pm
Reply to  Martin B.

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.

Martin B.
Martin B.
June 21, 2017 12:51 pm
Reply to  Eric Hayes

Really good idea Eric! Thanks!

Michael Fontana
Michael Fontana
June 21, 2017 1:17 pm
Reply to  Martin B.

Nice work on the METCON today.

Martin B.
Martin B.
June 21, 2017 2:00 pm

Thanks Michael and good job on yours aswell!

Nathan
Nathan
June 21, 2017 3:49 pm
Reply to  Martin B.

#Treadmillissues, the struggle is real

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