Warm-Up.
3-6 minutes of CARs.
Pick your top three areas of need and perform one minute per area.
Followed by…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Static Hang x 30 seconds
Interval 2 – Jumping Air Squats (touch your pull-up bar) x 20 seconds
Followed by…
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Single-Arm DB Thrusters x 30 seconds effort (15 seconds per arm)
Interval 2 – Hand Plank Shoulder Taps x 30 reps
Then…
A.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
B.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Squat Clean + Thrusters (55/35 lbs)
10 Toes to Bar
Wow! This was a difficult one! I had some interruptions for my workout, but it was plenty of work.
A. 3:30 on the 800m run, then got 11 rounds RX by 13:30, then got caught by the national anthem outside and had to stand at attention until 15:30. Lol
B. 4:10 800m run, then 3 rounds + 5 DB squat cleans + thruster. (Did 5 dB cleans + thruster and 10 T2B per round)
Good work friends! Goals for the summer? Fun travel plans?
Goal: Play outside AMAP (as much as possible). I’m living in Denver right now and can’t wait to explore the mountains sans snow.
Travel: Just some family stuff – Vegas (like any family), Mexico, Corpus Christi
How about you?
Mine are pretty similar. My family is always outside in the evening. I’ll be heading to Denver in about a month too!
8 day Caribbean Cruise in August…fairly nervous about it…first real cruise and 8 days away from home for this home body girl is going to be a tough one. I’m told the ship has a nice “gym”…I’m thinking it’s not going to be anything like mine at home…but I’ll make due and get some good work in. I CAN NOT possibly go that long without working out…that would make for a VERY UGLY CANDY!!
That sounds awesome! You will love it! I’ve been on one cruise, and I want to go back 🙂 I’ve been to a few Caribbean islands as well, and I might be able to give you some local suggestions for a few excursions depending on what islands you’re stopping at. You will have an incredible time. The ships are amazing. The food is great. The Caribbean is beautiful. You probably won’t be able to follow the programming in the gym, but you can get some work in before you enjoy all the cruise has to offer. I’d love to hear… Read more »
Thanx Mike….here’s the run down
Stopping in San Juan for an evening, St. Thomas for a day, Grand Turk for an afternoon.
Very fun! I haven’t been to any of those unfortunately. Maybe next time! Take lots of pictures and do some new things!
A. Tempo front squats from earlier this week.
Four sets of 5 31×1
All done at 215
B. Today’s metcons
Strict cindy
9+1
Scaled to Thrusters and T2B
5+4
This would have been tough as is. It sucked a lot after the squats!
I’ve been out all week working in Houston. I had enough time to get in a pool side body weight workout, but not enough to post. Props to all of you in the south. I was fried out in the 95 degree heat and humidity.
Crazy! I’m still in Alice, Texas and the heat index was 116 yesterday! I can barely walk to the mailbox without passing out.
A. 15min:
800m run (sub 4)
AMRAP Cindy strict pull ups
13 rounds + 11
B.15min:
800m run
AMRAP
– 10 DB cluster #50
– 10 T2B
5 rounds
Arm day yesterday with dead hangs to finish. Grip gave out on B.
Wow fast dude!
Yesterday’s:
Warmup ✅
A. E3M x2
L seated false grip ring pull ups 3.3.3/3.2.2.2
Wall runs 3.2/4.2
Paused broad ring dips + Ring kipping hip extension 5+4/3+4
B. 2 min rounds x2
Supine grip ring rows 15,10/15,10
Alternating single arm DB power snatches 20/26
Strict stationary dips 30/24
Sandbag carry 90 kg ~1/1 min
C. 3 rds
Biceps curls x12-15 ET/IT
Triceps extension x12-15
Good work simo!
June 4 WOD A. E2M for 16 Min – Front Squat x3 @ 31X1 65#, 85, 105, 110, 115, 120, 125, 130(couldn’t stand the 3rd rep up) ***Squats done RAW (barefoot, no knee sleeves) B. 3 Rounds for time – 13:26 400m Run +/- 2:00 each round 15 Hang Squat Cleans @ 65# – 9/6 each round +/- 1:30 15 Pull Ups – 10/5 each round +/- 1:00 ***Was going to do strict pull ups but I do them almost all of the time now..felt I should throw in some kipping here and there. Scaled the HSC to 65# to… Read more »
Great work candy! You moved some big weight on those last four sets. You moved through the metcon well too!
If I tried RAW squats…they won’t look like squats…haha
Great job!
I really like the RAW squats…really helps me feel like I’m pushing the floor away and using my legs more than my upper body…unfortunately in NY I cant do them all year round…brrrr