Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)
Minute 5 – 8 Strict Handstand Push-Ups
If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.
Minute 1 – 12 calorie Row
Minute 2 – 6 BBJO 24”
Minute 3 – 12 pull-ups
Minute 4 – FRARL 115#
Minute 5 – 8 Strict Press 115#
Round 1 no problem Rounds 5-6 the struggle was real
I laugh now bc I had plans to do May 11 WOD right after, nope
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)
Minute 5 – 8 Strict HSPU
Complete. First three sets relativly easy, 4 and 5 difficult. 6 easy
Did workout from 5/9/18
Fair amount of hip and ankle mobility work.
Snatch lift off x2
Squat snatch x1
Just did 65 x5 and 75 x5 and really worked on technique. Finally starting to feel good with squat snatching.
800m run
30 power snatches at 70 (first Isabel – could definitely go heavier but wanted to get the lay of the land before diving in)
800m run
11:42.
After reading everyone post about the workout today I am glad I did yesterday.
Holy SH*T! That was HARD!
Spent the 4th rd coming up with a dozen excuses why 5 rds would be enough. Pushed through to get six but it was a grind.
Rx except shoulders burnt out after 2nd rd of HSPU so subbed 15 strict ring dips rest of WO.
Great job pushing through!
Lots of driving the last two days for work. Did this one at the house when I got back today.
A. Up to 145#. Did 2 liftoff + 1 power + 1 full. Felt good today. I had to fight the urge to keep going after 10.
B. 9:57 Scaled to 115# after reading Michele’s notes. Runs just under 3min and snatch just under 4min. Rest of time was transitions. Good one!
Nice on both! Sometimes give in to the temptation to do extra sets of Oly lifts ?
Thanks! Oh, trust me I do quite often. However – I saw that B and decided I’d get enough oly lifting in.
Yesterday
A. 2 Snatch Lift-Offs + Snatch: 125 lbs
B. For time:
— Run 800 Meters
— 30 Power Snatches (95 lbs)
— Run 800 Meters
Time: 14’48”
3’37” on the first 800 meters, two years on the snatches, then lost track of time. I need to get stronger and eat more peanut butter.
I’m with you on the PB! Great work my boy
I recommend it on bread with a nice jelly, grape or strawberry will do.
AM session
4 rds 2:00 minutes on 2:00 minute rest
Jacobs Ladder
Followed by Annie not for time
Afternoon session
Tuesday’s wod
4 cycles 2:00 amrap 250m row ME squat cleans at 135
1.6 Cleans
2. 5 Cleans
3. 4 Cleans
4. 3 Cleans
Did yesterday’s performance.
A: Up to 145#. Need to work on dropping to catch the bar.
B: Scaled down to 125#. 13:35. I always come out too hot in metcons and gas myself. I’m too excited!
C: Every 4 minutes, 4 sets (16 minutes):
20 banded pull ups
20 dips
This was rough and I scaled down to 8 C2B and eventually pull-ups. 4 HSPU instead of 8. I also rowed instead of AB. That’s the most HSPU I’ve done in a wod.
Great job pushing through everyone!
Nice work Mike!!
Awesome! It’s always good to do something you haven’t done before.
Went with the Longhorn RX 5 rounds today. Air bike and chest to bar got me. I was trying low carb this week and I feel terrible.
Wow I too went low carb Sun-Tuesday. I had zero energy and was hungry ALL the time. Salads the size of a mixing bowl with fruit, a lb of meat, and whole avocado lasted me like 45 minutes before I got hungry again.. I added oatmeal back to my 4 eggs/3 strips of bacon breakfast, ate two Pb&Js, and had spaghetti for dinner. Feel like a million bucks again!
I completely agree! I HAVE to have carbs or all the protein and fat in the world will not fill me up!
5 rounds for me. Only lunges were done every time at right number of reps.
12, 12, 12, 6, 8 row not bike
8, 8, 6, 5, 6
12, 12, 12, 8, 11
12, 12, 12, 12, 12
8, 8, 6, 6, 8
That was nasty
Way to grind it out!
Solid work Nathan
Yesterday’s.
A.
45, 55, 55, 65, 70, 75, 80, 85, 90, 95f, 95
These all felt really good intil 95 and then I caught it a little weird and forward. But from 70 on I felt like I was pulling under the bar and it felt smoooooothh.
B. Scaled to 75#. Did sets of five and chipped through it. The runs were slooowww. Outside, on gravel, with a 20mph head wind on the way back, and the last 200 meters up hill. But it makes me stronger right? ?
13:08
Nice on A! Life is good when oly lifts feel smooooth
Great work on both parts!
Nicely done Janelle!!
Was it snowing too??
You never know in AK. It probably will be tomorrow! 🙂
Luke
Done. Sub’d row for bike and had to take one 90” break between sets 5 and 6, plus an extra 30” to finish last set of lunges. That was fucking hard.
Woowee. Tough. I try not to , but this one left me In a heap on the ground.
Sub 20kg kbs for barbell lunges. Sub 8 strict standing db press at 30 lbs.
Done
My tuesdays and thursdays are packed, so didn’t have time for this one today. Definitely saving it for tomorrow.
Did metcon from yesterday
800m run
75 kbs (53lbs)
800m run
9:51
Can’t wait to suffer tomorrow
Completed 5 rds(25min) Rx. Then modified rd 6 to ground lying rest. It was rough after I did a similar 20min EMOm yesterday.
BBJO was my “gliding” station. C2B and SHSPU were easier than I predicted and the lunges took the life out of me?. I haven’t felt this level of devastation in a while
LOVE round 6!?
Looks like we both took the same approach to round 6. ?
Man that was tough!
You pushed through two long workouts!
Killed it dude
Thanks Joey, you got this!
Resting today. Will use the time for mobility from my PT (hips, T spine, shoulders). Will give this one a go tomorrow morning
A few subs –
12 Cal Row
12 – 24” Box Jump Overs
The rest as Rx
… good times … felt focused today – all UB except C2B … 3xUB, 3×8|4
Switched C2B with 20 KBS (1.5 pood) and HSPU with 20 push-ups.
Still sounds tough, good job Wes
Rest day today, using it to work on mobility with a lot of focus on hip and ankles