Warm-Up.
Every minute, on the minute, for 10 minutes (2 sets) of:
Minute 1 – Wall Slides x 5 @ 3030
Minute 2 – Bear Crawl x 20-25 yards
Minute 3 – Handstand Hold (or Wall Runs) x 30-45 seconds
Minute 4 – Scapular Pull-Ups x 10
Minute 5 – Over-Under Drill x 4-6 (2-3 each direction)
A.
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.
Done RX, I still can’t believe I survived this. There’s no way I would’ve completed this RX last year or before. Super happy!
Broke C2B in 2 sets (7/5 or 8/4), strict HSPU unbroken.
Emom 30
12 Cal AB
12 Burpees
8 Strict Pull ups
12 RFRL 60 kg
8 SHSPU
4+5 rd wheels fell off.
Pushed it ahap and had around 30-20 sec rest each minute to catch some breath. Besides Pull ups all sets unbroken.
Rx for first 3 rounds.
Subbed down to normal burpees, normal kipping pullups and goblet lunges for last 3 rounds. Maintained bike cals and hspu the whole way through.
Bike – 500watt pace, done around 40 seconds each round
BBJO’s – 45sec
Pullups – 3s and 2s
Lunges – unbroken and hard
HSPU – unbroken and easy
Tough
I’m getting over some sort of sickness that worked it’s way through my family. I did yesterday’s workout, and judging from the comments I’ll probably just pass on todays 🙂
A. Barbell hip thrusts at tempo: 225, 255, 285, 305
I don’t think I’ve ever done above 185 before. Next time, I’ll start higher.
Supinated Barbell row: 155, 155, 165, 165
B. Rx: 8:03
I was really going for sub 8, and I just couldn’t get home fast enough on the last run. All the deadlifts were UB. I paced the runs to make sure I did those UB.
Sorry about the cold… my girls have been coughing their heads off for three nights. I couldn’t pull myself together to face the work out yesterday after being up with them like 20 times in the night. I am trying to gear up and to it today… we’ll see 🙂 Great work on the WOD!
Yeah getting up in the middle of the night is rough with the little ones. I hope everything passes for you and your family here soon.
May 3 WOD A. 3 Sets Sumo DL x 8 @ 21X1 – 155#, 175, 195 Weighted Pull ups x 4 @ 21X0 – 5#, 10, 15×3.5 FLR on Rings x 60s – All done UB in full plank B. 3 Sets for times – 3:29 / 3:17 / 3:08 15 Cal AB – 1:19 / 1:18 / 1:15 100 Foot Walking Lunges with Farmers Hold @ 16kg – 50/25/25, 50/30/20, 50/35/15 Rest 2 min ***Somehow the AB seemed to get easier….but the shoulders did not like that farmers hold on the lunges! C. 30 Strict Rings Dips – 2:16… Read more »
This was soooo painful!
Scaled to 12 normal pulls up (bar is too close to the ceiling at home. ) and Deficit kipping hspu 1.5” deficit.
All else RX. Wished I had dropped the weight on the lunges on round 3. But it was too late. Tank hit E after 5 rounds. Took an extra 20 sec rest and started round 6 and gutted it out.
No extras today!