Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Rowing
Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.
A. Bryan (HSPUs using 15# plate, 36″ max width hands, 24kg kettlebell, solo w/ 30 sec. rest after each movement) – 5 rounds + 3 strict HSPUs.
Sat: RMU program False grip holds FG ring rows Transitions Chainsaw rows Sunday: Missed Monday’s snatch work A. E2m for 16 min Hang snatch + snatch 55, 65, 75, 85, – two full snatches from here on out. 90, 95, 95, 95f, 95f – under the weather and just got tired. Did 1 banded BMU between each set. B. 12 min AMRAP 3 HSPU 6 PU 9 TTB 12 RKBS 15 cal row. Did kipping everything because it’s more fun and Sunday is my fun WOD day. 4 + 9 was dissapointed with this as I felt loke I should… Read more »
A. 4 sets
Floor Press
10 @210
Rest :45
Bent Over Barbell Row
8 @ 155
B. AMRAP 12
3 HSPU
6 Pull ups
9 T2B
12 KBS @32kg
15 cal Row
4 rds + 3 T2B
Just me tonight.
Only bumped the KB weight down to 16kg. Should be back to ~normal next week. I will be south of Boston all week though so it will be hotel gym unless there is anyone in the area…
5 rounds + all but 12 KBs. I just finished those out after the buzzer.
W/ Mason
12+9
Subbed 15 barbell high pulls for cal row.
Barbell club class this morning.
Snatch complex: power position snatch and hang snatch just above knee.
Up to 105
Three quality reps at 95
Five sets of Three reps 3 sec pause on dip and 3 sec pause before recovery.
Up to 145. The very last rep was super tough.
Four sets
10 pendlay rows 95 lb
6 seared box jumps to 30” box
Luke and Anika
5+28
*modified to fit the driveway. 3 HS lowers for Anika, ring pull ups, toes to rings, 20 (24/18kg) kb swings per round, subd row for 400m run together each round.
Subbed airdyne 20 cals for the rowing…also pullups and T2B on rings
5 rounds + 3 hspus + 6 pullups + 9 T2B + 5 KBS
90 minutes of pickup soccer this morning. Feels good doing agility stuff.
yesterday’s WU Banded iso holds OHS x 3 @ 35, 55, 85, 105 A. Front Squats x 4 @ 110, 120, 125, 130, 135, and then got greedy at 145 but could only get 2. B. Rounds 21, 15, 9 – RX – 6:43 Hang Squat Cleans @ 75# (12/9, 7/5/3, UB) Bar Facing Burpees over the bar (all UB) Stuck to my plan except he 2nd round of HSC was supposed to be 9/6 but had to break early. Just tried to keep my torso up and my elbows high…really felt good! **Done on March 30, 2017 @ 8:08… Read more »
Nice improvement!
(Anika)
I knew Candy the Burpee Queen would kill this one! Awesome job!!!!
That is seriously fast on B. Awesome effort, Candy!
Anyone have what’s app and want to give this a try together? I’m getting ready to do this WOD. I’m subbing airdyne for rower though…
Dude that would have been FUN! Have to plan something like that ahead of time!
I actually posted that last night at 11 but did so on the fitness board by mistake…? Another time perhaps
Too bad I almost always workout at 8 am or 8 pm MST. That would have been fun. I am just starting by myself.
Next week perhaps
Cross country run this morning, 10km, 48:23, avg pace 4:50/km
Felt good!
Enjoy your weekend people
Really kicking some ass on these runs…so proud of you TGKJ!!
Hit a mix of a little of everything today:
A. Stationary Bike Intervals: 4min/3min (x3)
3 rds: 10 ab wheel and 10 knees to elbows
B. 6×4 Front Squat: 135-155-165-185(2)-205
C. Hit today’s workout with my boys as a 3-man 30 min AMRAP with alternating movements:
3 HSPU (push press)
6 pull ups
9 TTB (lying knees to chest)
12 KB Swings (40/25/15)
6 100′ shuttle runs
16rds+35 (time ran out between reps 5-6 of the shuttle run)
Have a fun weekend! 🙂
C must’ve been a blast! Awesome work guys
Thanks Joey! Love workouts with my boys!
Awesome work guys…great inspiration you are for your boys Kevin!
Thanks so much Candy! We try to have team workouts on Saturdays when we can. Just a bunch of sweaty boys in the garage! ha ha!
Alone so tried to maintain 1 to 1 work rest ratio
5rnd +3 hspu+9t2b with 2 sec left
I’ve been off program for the last few days as I had a doubles comp today. Came 6th out of 26 so really stoked. Came 3rd to last in the running event (as to be expected) then brought it home with 12th, 2nd, 4th, 3rd. Pretty sore now!
Wow! Nice work Shaun! I’ll bet you are sore! Enjoy a little recovery time 🙂
Way to go man! Well done
Fantastic! You must be feeling pretty good tight now.