A.
Every three minutes, for 12 minutes:
Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps
B.
Five rounds for time of:
15 Wall Ball Shots
10 Toes to Bar
5 Burpees
C.
Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)
A. Bryan – 40#, 8 pull-ups. Christy – 20#, 8 pull-ups.
B. Bryan – 9:33. Christy – 13:30.
C. Bryan – Rx.
Back after over three weeks of travel and piecing together WODs with limited equipment. I did get a few good squat sessions in though.
A. RL DB with 60# DBs / 8xStrict Mixed Grip pullups
B. As Rx: 8:27
C. Done: Needed this after sitting on a train and airplane for over 16 hours.
A: RL DB 2x 30# / 8 reps Mixed-Grip PU
B: 8:45 @ WB 15#
A. 50lb dbs…8 pull ups
B. Rx 10:24
B. 7:58 Rx
C. Done, i like the Couch Strech. Ouch.
B. 7:20 Rx. Will make time for C at home.
A. 60lb DBs, 8 strict
B. 7:15 Rx, 20lb WB
A) 40# Dumbbells, mixed-grip pull-ups x 6.
B) Skipped today. Ran out of time and very little energy.
C) ROMWOD
A. 55# DB’s
6 Pu
B. Toes to rings sub,20# wb 9:00
C. ROM WOD
A. 53lb kbs & 8 pull ups
B. 9:10 Rx’d with 20# med ball. Ub in rds 1-3 then 8/7 wb, 5/5 ttb last 2 rds.
C. Done and feeling flexible
Glad your feeling Flexy 🙂
Ha- thanks! I’ve been traveling the past few days but I’ll be doing the 5/6/16 WOD tomorrow.
A. 53# KB, and 8 pullups
B. 9:27
C. Done
A) 35# KB’s for lunges, 8 strict
B) 6:25 Rx Wallballs (14#) UB & T2B UB
C) Done
So fast on that workout Lacey!
A) 55# KB, 8 pull-up
B) 7:09 Rx
C) Done. First time doing pigeon stretch. Wow
Gotta love the pigeon stretch 🙂
A. 50# db’s, 8 pu’s each round.
B. Still under the weather so just did 200 walking lunges to get in some extra volume while resting the lungs.
C. Done
200 walking lunges on top of the 80 programmed? Careful Anders! Don’t go into a lunge OD! lol Your booty might be a little angry tomorrow!
Trying to work up to 400m once a week. Not sore at all today surprisingly.
A: 16 kg kb in each hands. did max sets of MU’s.
B: As RX 8:20
C: Done
How many muscle ups each round Curtis? Great work!
A: with 40# dumbells 6 mixes grip pullups each set
B: 14# ball 9:38 ttb were the toughest for me today.
C: done
E: 4.5 mile run
Strong work on the running! I hope your race is great!
Thanks. Running is not my favorite thing in the world. But…I’ve incorporated a running group into my gym. Tons of 5k’s-1/2 marathons and obstacle races in our area. Great for team building and exposure for fitness in our small community:) So…I run 🙂 Have a challenging 10k in 10 days. Just looking to run it unbroken 🙂
Solid time Amber!
Thanks, seems super slow compared to the other times posted today. Y’all are beastly! Having to break on the ttb did slow me down. Grip was kinda shot from part a!
A. As Rx w/ 24kg KBs + 8 Strict Pull-ups
B. As Rx w/ 20# WB: 8:25
C. ROMWOD (20 min)
… appreciate the mobility programming … likely the “training” I need the most.
Don’t we all! I was happy to see some extra TLC on part C. Much needed all around! Great work as always Chris
A. Lunges with 75# Barbell
B. 8:10
Unbroken all WBS’s 14#
TTB went 10,10,3 (could not do more reps) – switched to 10, 10, 10 Abmat
Was worried about this workout this morning – didn’t turn out well (should have broken up TTB early)
C. done.