Complete the following congo-line style in teams of three, with each partner completing the following:
A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Immediately followed by…
B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups
Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.
If you don’t have a couple of training partners to perform this with, do the following…
A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Rest until the running clock reaches 15:00, and then….
B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups
Evening session:
5x @tempo
Single arm KB OH press. 32 kg x6/5/5/5/4
Single arm Lat pull x12 30 kg
Ab Wheel roll out x15
3x 10-12 single leg extension 30-40 kg
4x 20 m sandbag carry 75 kg
We did Thursdays wod
A. Snatch 1.1.1
65, 75, 85, 95, 105. Failed one and then got it.
B. Partner wod.
26:24 – 95# OHS / 115 for hubby
He did ctb and I subbed barball chest to bar rows. Pronated grip.
20.4 rx
I made it 4 C&J into the round of 185 which is my 1rm. I’ve really proud of this effort. Box jumps were smooth and easy. I wanted to save my main effort for the C&J which does not come easily for me esp. at heavy weights. Well done friends!
Excellent!! It is also my 1RM and I ended up not even attempting the J. Instead did cleans for the remainder for fun at 185. Well done hitting your 4!
Great job!
A. Warm – up Banded monster walk 10x banded squats Banded lateral walk 2 sets 30 seconds row @ 75% 15 goblet squat Rest 30 sec 30 seconds row @ 80% 15 Russian step ups Rest 30 seconds Then.. B. Strength Back squats 6 x @75% 1rm x 2 sets 4 x @80% 3 x 85% x 3 sets Then.. 4 sets 16 x alternating reverse barbell lunges 8 – 10 glute-ham raises 8 ea single leg RDLs with KB Rest 90 seconds C. “Jackie” (kind of I didn’t have a partner or enough time to do both so I… Read more »
A. 21-15-9:
Echo bike calories
Strict HSPU
Strict Pull ups
9:31
B. Zachary Tellier Hero WOD
10 burpees,
10 burpees 25 push ups,
10 burpees 25 push ups 50 lunges,
10 burpees 25 push ups 50 lunges 100 sit ups,
10 burpees 25 push ups 50 lunges 100 sit ups 150 air squats
Great work JT…. LOVE that Hero WOD…may have to give that a go! Are the lunges walking or reverse…or does it not matter?
It didn’t say. I did reverse.
Fridays WOD LOVE LOVE LOVE the WU with this!! A. 7 Attempts at Clean & Jerk – 65#, 75, 85, 95, 105, 115 (failed first jerk, got the second attempt) B. Open 20.4 – RX – 160 Reps @ 18:39 BJ – All UB step down C&J @ 65# – 5/5/5 C&J @ 85 – quick singles in sets of 5 C&J @ 115 – SLOW singles with 2 failed jerks, so actually did 12 cleans Pistols – UB ***Since my 1RM on clean is 132# I knew 145 was not happening…so my goal was to get to that point… Read more »
Great work all the way through! You did a lot of work close to that max. Way to attack it! I’m sure it was one amazing deadlift as well 😉
Great job Candy!
A.Chipper
1000-800-600-400-200 m row
50-40-30-20-10 situps
Results: 16:50
rest 2 min
B. 8 min AMRAP
100-200-300-400-500 m row
5-10-15-20-25 KB Swings
Results: 400 m of 500 m rd
Rest 2 min
C. 30-20-10
Cal AB ride
pushups
Air squats
V-Ups
Results: 6:05
Rest 2 min
D. 15-12-9
Goblet hold squats (50)
Pull-ups
Cal row
Results: 5:30
“Do not be ashamed as you suffe as a Christian, but praise God that you bear that name”. 1 Peter 4:16
Starting week 3 keto
Jackie 11:40
Rest till 15:00
1000m row
25 thrusters 95
15 C2B
10:50 (time total 25;50)
Felt good to put some work in. I was gonna take it easy and do row pull ups and v ups today. Saw this and decided close enough to my already plan.