“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row
Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.
A. Bryan (no partner, 1/2 work, 4000m run vs. row) – 33:53.
10.51 karen time
Yesterday’s.
A. 3 rds
15 DL @225
50 DU
9:17
Goal was to do the WO without having to use a strap for the right hand. Had to break it up into 3 sets ea. rd. but made it through.
B. Done
Anyone going to Regionals?
I might be heading to South next weekend. Pretty pumped.
Ohhh man…that would be awesome …sooooo jealous! Have a great time!
That’s awesome dude, enjoy!
I was thinking about going to the south american regionals but they are in Rio, and it’s logistically too difficult for me, hopefully next year they’ll choose buenos aires to host this region
Gutsy wod. Way to get it done!
Did 5k row solo at a slow pace. Right at 20mins, that 95deg got real toward the end
Welcome, Summer.
Great job making it through!
Fridays work…
Started with lots of mobility along with banded dead bugs, fire hydrant, clam shell holds for 60s and 15 forward, rev, right left banded monster walks.
A. 3 rounds for time – RX 5:06
15 DL @ 155# (DOG) UB, 9/6, 7/3/singles
50 DU – UB, 44/6, 42/8
*** goal was sub 6:00…really happy with the way the DU’S came together!
B. SLDL @4011 – 85#x8, 95×8, 105×6
Hip bridge @20X1 – 85,95,105 x8
Side plank x 45-60s each side (I tried to squeeze the glutes, quads, core as tight as possible)
Great effort and fast time on A. You went really heavy on B too!
“posterior chain” GAINZ
Awesome work, such improvement in the last few months with your DU
I second that. Great job on A!
Great job on those dubs!
4 Rounds:
30 WB
Run 400 M pushing 2 sleeping 2 year old
20 KB swings (35#)
20:08
Good work, dad. 🙂
May 9th wod
B. Run 800m
30 snatches @95#
Run 800m
13:09
Yesterday’s work done today A. 3 rds for time 15 DL 225# 50 DU 4:26 Rx All DLs were Ub, few trip ups on last round of DU. Very happy about DOG getting stronger. Picked up the bb before I felt ready every time thanks to you all beasts posting great scores yesterday it had me motivated B. SLDL @4011. 8reps with 32kg kb. Left leg wobbly Bb glute bridges @20X1 8x 135#-145-155 Side planks x45s each side C. Strict ring muscle up progression seated on band to full extension, e2mom x 10 min 5-4-4-4-4. Very happy with progress here…… Read more »
Blazing!
Thanks Mike!
UB on the DL is solid!
Thanks Wes!
Great progress with the DOG grip! Congrats on the hanging PR…that’s a LONG hang! I see strict RMU in your near future! So pleased to see all of your hard work paying off Joey!
Thanks Candy! You did amazing today and I’m not the only one with hard work paying off….
Well done.
Thanks Ryan!
Unbelievable performance! Is there a link to the ring muscle up drill you’re doing in C? Sounds like something I need!
Not really sure but I’ll send you a video. Thanks!!
Worked related WOD
97 double unders then
One rope climb
Nine thrusters-95#
21 kettle bell swings-53#
For five rounds
Then 72 Burpee’s 41:23
I bet those burpees were sooooo much fun after the five rounds!
Yes it was less than fun
72 burpees??
72 NJ Troopers line of duty deaths in 97 years.
Great way to represent Jay! thanks for the clarification
Well done Jay!
A) For time: – 800 mts run – 50 overhead squats 45 lbs – 800 mts run – 50 thrusters 45 lbs – 800 mts run – 50 front squats 45 lbs Time: 27’57” Set myself a timecap of 30 mins, would have liked to get closer to the 25 minute mark. Split the OHS in 25/15/10, thrusters in 25/12/13, FS in 30/10/10. This felt so terrible, that I was reciting the invictus poem in my head during the second and third run over and over. B) Not time constraint: 5 to 1 of – Bench press 70 kgs –… Read more »
You deserve it!
Nice work Jorge! A sounds like a blast. Now go rest up!
Awesome work Jorge…A sounds absolutely brutal. ..glad to see u push through!
Huge effort on A, hope you are chilling today!
I was looking forward to this one. My target was each round at 1:40 to end up at 5:00. My first two rounds were under that pace and grip couldn’t keep up on the last one. I did sets of 10-5, 9-6, and then 4 small sets. The last two double unders were UB.
RX: 6:12
B. 2-44 lb kb
135 lb for bridges
C. Yard work
Yard work could be silent killer in today’s wod for you….
Great job…this one got tough in the 3rd round!
45 thruster and sdhp sub for wball and row
Did 50% alone in 36:15
My run are really slow
Programmed a Birthday WOD for a good friend;
A. AMRAP 20 mins – wearing 20lbs vest
Run 400m
30 air squats
20 pushups
10 pullups
4 rounds exactly
straight into…
AMRAP 20 mins
Run 200m shoulder carry vest
30 burpees
20 walking lunges with vest in goblet squat
Accumulate 1 min hang from the bar
3 rounds + 200m run
B. Burgers and milkshakes
Nice work!
Thanks, it didn’t feel like it at the time!
Count me in for B
It was great, they bring out gravy to dip your burger in. Very English! @joeymaltais:disqus @wesindenver:disqus
Sounds like a super fun day! Enjoy B guys
B does sound pretty amazing!
40 minutes without much of a break. Good job pushing yourself and your friend.
Thanks Ryan, I couldn’t remember the last time I went propetly long and we have a mid distance Spartan coming up in October so seemed like the right call!
I’ve been out of commission for a few days from significant pain (6 out of 10?) in my lateral wrist (maybe from a few bad catches on clean or bad front rack in front squat maxing?). Anyway, I’m gonna use the opportunity to work on squats and box jumps. Any ideas to maximize that time?
Hi Mike, hope you’re back to full strength soon. I like tempo Bulgarian split squats with dumbbells in a farmer’s carry, should be easier on your wrists!
Any movement that keeps the wrist in line with the forearm and you don’t need to break at the wrist should be a good movement. Initially thinking kettlebell swings. Fist pushups. Farmers carries.
Just gonna throw some ideas out there and hopefully at least 1 works for you! Could be an opportunity to spend more time on problem areas and address any ROM you might have (tight ankles, hips, overhead mobility…), some extra core work, squats, lunges, all GHD kind of things, rowing technique, tempo gymnastics work on movements that your wrist can handle…
My usual Saturday partner-in-crime was away this weekend so I modified the conditioning.
20min EMOM
Min 1 – 15 cal row
Min 2 – 15 wallballs
Completed.
3rd time I’ve done this one and it doesn’t get any easier.
Rowed at 1300 pace so I was completed in around 44 seconds each time. Wallballs unbroken in 30 seconds. Got hard on the lower back (due to yesterday’s deadlifts) and lungs. Good workout though.
Awesome consistency!
Well done Shaun this seems very intense