A.
Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Tempo Ring Dips x Max Reps @ 2111
(stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep)
Rest 2-3 minutes
B.
For time:
Assault Bike 40/30 Calories
Run 800 Meters
Row 1000 Meters
A. Bryan – 280# x 2, 290#, 300#, 305# all x 5 reps; 15, 12, 12, 10, 10.
B. Bryan (Run 300m vs. bike, run 800m vs. row) – 9:15.
A. Christy (4 rounds for time – 21 HRPUs, 15 box jumps, 9 T2B) – 11:10.
A. 308 for 5 every set, dips were 9 9 7 6 6
B. No assault bike or space to run in the gym, so rowing intervals to accumlate volume at 1k goal pace.
Took an intentional day off on Wednesday, got a cold and a stomach bug so took Thursday off as well. We’ll see how we do Friday….
B. Fitness B. No Air bike at work
Run 800m (9.5 on treadmill)
Row 1000m
Run 800m (10 on treadmill)
A. Ring dips @tempo
5x max reps
12,12,10,10,9
Pull-ups
An wheel
Didn’t hit the DL today. Have a 7km race on Saturday and I’ll need my legs as fresh as I can. It’s been a longtime since I’ve ran more then 400m at a time!
Day behind, did yesterday’s part A Rx in 12:03… tried to keep under 12 but oh boy. Mad props to all the beasts that went 8ish and under.
No time for B but i couldn’t imagine doing much after A, props to all who did
A) 305×5/10, 325×5/8, 345×4/7, 365×3/7 (belt), 385×3/7 (belt)
B) 8:39 no bike, subbed 30 burpees today
A. Up to 375×3, 5-10 dips
B. Skipped
A1. 305/5, 305/5, 305/5, 325/3 325/3
A2. 7, 7, 6, 6, 5
B. 10:05; don’t have AB so did 120 12″ step ups. Finished those in 2:12
C. NTC: Perfect 10
Only did B today.
12:50. Had to start the workout over 20 cals in on the AB because some guy jumped onto my rower!
Grrrrr. We only have one AB and one rower in our clubhouse gym and the older folks just run the place. Lol
A. 165 x5, 185, 200, 215, 215 x3 – PR for 3 reps, just shy of my 1RM from 4 years ago 10, 10, 10, 10, 12 on ring dips with medium band – really too easy but not quite on strict tempo. I ordered a thin band today. B. 10:59 Rx while waiting for rower to load! 3:39 for row which is almost my PR from 4 years ago Probably better off than I was back then! FYI, amazon has a deal of the day on some WOD Fitters gear here: goo.gl/CLohq8 – sorry mods if I’m not supposed… Read more »
Great work..and that row…super fast!
Nice job. Keep it up!
A1. 315/335/345/355X5/365X4
A2. 4/6/6/6/6
B. Rx with 40 Burpees swapped for AB TY Pawel
—12:31—
A.) 211 x 4, 211 x 4, 221 x 4, 231 x 4. 8-10 stationary dips each set. These are not heavy, but my focus right now is on absolutely perfect form and stressing the right muscles for longevity
B.) 10:50. Felt like I left a little on the table on this one. I think there was another 20 to 30 seconds in there for sure.
A1. Deadlift 3-5 reps
185# x5, 195×5, 205×5, 210×4, 215×3 (5# 3-rep PR)
A2. Max Ring Dips @ 2111
8/8/7/6/6
B. 12:04 (Goal was under 12:00)
100 DU + 30 Burpees (1:41 + 1:50)
Run 800m (3:30)
Row 1000m (the actual row took 4:29, but transition in and out made it 5:03)
***even though I didn’t hit my goal…I did hit an UB DU PR of 57!!
GREAT job!!!! 2 PRs in one day, I’d call it a good one!
It’s really funny, you and I are at the exact same spots with a lot of these wods & lifts, you kick my ass in the running though
Nice PR’s! Congrats.
Killing it!
Still keeping cautious lower back load
A. 185lb x 5/9
225lb x 5/7
225 x 5/7
225 × 5/6
245 x 3/8
B. 10:13. Don’t have Assault Bike so Subbed 30 cal on Jacob’s ladder.
A. 295×4, 315×4, 335×4, 355×3, 365×3
A2. Did tempo push-ups. 10, 10, 11, 12, 15
B. Did 4min per event for total of 12 min. No AB (used stationary bike) and screen on rower is broken.
A1.Deadlift: 5 x 275, 295, 315, 335, 355
A2. Ring Dips 2111: 10, 10, 10, 10, 8
… was hoping for 10 across – tempo had different plans.
B. Row 40 Cal/Run 800m/Row 1000m: 9:37
Great job!! That’s a pretty fast time on B for not running in a long time!!
HELP!! I don’t have an assault bike…what can I sub for the biking…besides another row or run?
(It would take me about 2ish min to row 30 cals)
Burpee 🙂 or DU maybe similar intensity
I was just about to write… DU or Burpee 🙂
30 Cal its aprox 1:30- 2:00min on assault bike, change to 30 burpee or 100 DU
Thank you!! But why not do both <——-she says
Never, ever hahah
200 DU!!!
That’s just cruel! 🙂
I thought you liked challenges 😉 OK FINE BUT NO LESS THAN 150
I was thinking 30 burpees and 100 DU…what do u think of that slave driver…uhhhh I mean…friend? ?
I was just thinking 50 burpees would also be perfect for you… but hey, I like your creativity. Sounds like a fun party!! I’m pretty sure you can fit that within 2ish min 😉 Ouchies tho!
The party is over!!! I prob could have gotten 50 burpees in just over 2 min…I think the last 1 min test I did I got like 24. Now it’s your turn!!
A. Deadlift 5×3 415,415,425,425,435
Strict Ring dips at tempo 16,15,15,13,11
B. Will do in the morning
Big numbers JT – great work.
That’s a lot of ring dips dude!!! Nice work!!
Those deadlift #’s are unreal. Great job.
Did additional Training yesterday evening as a second workout bc I will be on vacation the rest of the week. And wanted to get at least all the essential strengthwork in.
A.
5 sets:
Deadlift 3-5 reps 5×140 kg/5×150/4×160/ 4×160/4×160
Rest 30 sec
Max reps strict pull ups 7/6/7/5/5.2
Rest 3 min
B.
Emom 16 min (4 sets)
1. Back extension x12 with 10 kg plate
2. Banded face pulls x15
3. Barbell rows x8 60 kg