Workout of the Day
Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
50/40 Push-Ups

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Joshua T
Joshua T
October 21, 2015 4:03 pm

6:00 ,6:03 ,6:45, 6:55

Matteo Kravczyk
Matteo Kravczyk
October 16, 2015 1:19 pm

500 Meter Row = 25 SDHP + 25 Row @ DD 45# / 400m Run / 50 Push-Ups

4:40 / 4:25 / 4:50 / 5:10

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Michele Vieux
October 16, 2015 2:19 pm

Super good!

Jake
Jake
October 16, 2015 12:13 pm

Deadlift wave for strength then

Rx
4:30
4:57
4:47
4:43

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Michele Vieux
October 16, 2015 2:19 pm
Reply to  Jake

3-2-1 wave? I want a puppy to slow me down! How cute! What kind?

Jake
Jake
October 16, 2015 3:38 pm
Reply to  Michele Vieux

6-4-2-6-4-AMRAP and it was a buddies pup that I forget what kind. 6 months old though!

Maria
Maria
October 16, 2015 8:05 am

5:46
5:52
5:43
6:22
Not sure what happened in round 3 – maybe I finally warmed up – but that round felt great. But then I hit a damn wall on rnd 4. Those push-ups were brutal.

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Michele Vieux
October 16, 2015 2:18 pm
Reply to  Maria

Hi rep push-ups always are! Nice work though!

Andy M
Andy M
October 15, 2015 6:39 pm

A. Caught up on push press from earlier this week. Singles to 190.
B. 2 rounds, 2 min rest: 4:42, 5:34. That one was trending poorly, had to cut it short though.

Bryce Smith
Bryce Smith
October 16, 2015 12:33 am
Reply to  Andy M

Lots of pushing today. Awesome job getting in what you could.

Ryan Smith
Ryan Smith
October 15, 2015 3:30 pm

Wife was coaching and daughter sleeping so tackled a version of Mondays conditioning-
3 rounds
20 cal assault bike
20 wall ball 20#
20 KBS 70#
Rest 3:00

2:23 / 2:21 / 2/19

Bryce Smith
Bryce Smith
October 16, 2015 12:26 am
Reply to  Ryan Smith

Wall balls after the assault bike are always fun =P

Ryan Smith
Ryan Smith
October 15, 2015 2:39 pm

Made up Mondays cleans (power cleans) 1.1.1.1 every 3:00 x 6
185/195/205/215/225/235

Todays:
5:39
6:27
6:53
7:38

Row/run all 3:24-3:32. Push-ups just died. Keep working the body weigh motor-

Bryce Smith
Bryce Smith
October 16, 2015 12:26 am
Reply to  Ryan Smith

Not bad buddy. How did you attack the pushups? Did you pace them out of the gate or start with an aggressive set?

Chad G.
Chad G.
October 15, 2015 12:50 pm

Been following Performance for about 6 months and doing Crossfit for about 2.5 years. First time posting. M/36/193. Pushups is my wheelhouse. Rows about 1:40, Runs ?, P/U 40/10. As Rx:
4:53
4:33
4:38
4:34
Finished up with some Farmers Carries and GHDs.

Bryce Smith
Bryce Smith
October 16, 2015 12:27 am
Reply to  Chad G.

So happy to have you as a part of our community Chad! Thanks so much for posting. Super fast times. You are a pushup machine!

Georgia Y-S
Georgia Y-S
October 15, 2015 10:46 am

Did it in 6:31 / 6:31 / 6:58 / 6:40 so at least I managed to pick the pace up at the end! To focus on having a hollow body I did my push ups off a low bench as would have had to do that many on my knees otherwise. Did 40 reps each time – major tricep pump!!! Did it with my hubby who chose to wear a weighted vest for the run and push ups! He regretted that decision!! Almost puked on the 2nd and 4th run – not really sure why!! I liked the wod.

Bryce Smith
Bryce Smith
October 16, 2015 12:28 am
Reply to  Georgia Y-S

Heck yeah! Finally someone mentioned the awesome tricep pump! Good stuff georgia!

Georgia Y-S
Georgia Y-S
October 16, 2015 1:42 am
Reply to  Bryce Smith

Hahaaa! I felt hench!!

Stojak Josip
Stojak Josip
October 15, 2015 10:29 am

feeling to sore for a good workout(leg cramps on last run round ). Only 3sets today.
1)5:58
2)6:36
3)7:20
noticed that treadmill is slowing my run time(in a bad way), anybody else?

Bryce Smith
Bryce Smith
October 16, 2015 12:28 am
Reply to  Stojak Josip

Any way you can get outside and let those strong legs stretch out a bit?

Stojak Josip
Stojak Josip
October 16, 2015 6:17 am
Reply to  Bryce Smith

yes, today im taking a break and using foam roller and doing some static stretching exercises

Chris M.
Chris M.
October 15, 2015 7:00 am

As Rx
R1 – 5:34
R2 – 5:27
R3 – 5:49
R4 – 6:16

Bryce Smith
Bryce Smith
October 16, 2015 12:29 am
Reply to  Chris M.

Nice work Chris! Super consistent

Thomas Leirvik
Thomas Leirvik
October 15, 2015 6:42 am
Bryce Smith
Bryce Smith
October 16, 2015 12:29 am
Reply to  Thomas Leirvik

Way to redeem yourself on the last one Thomas!

Amber Nollen
Amber Nollen
October 15, 2015 6:06 am

5:02, 4:55, 4:56, 4:52
I have to do airdyne vs row, 250 pumps is apx 500 m (took me right about 2 mins each time and I was spent!) Was able to do my pushups in quick sets of 10 each time, and really pushed the run.

Bryce Smith
Bryce Smith
October 16, 2015 12:30 am
Reply to  Amber Nollen

Super fast times Amber! These pushups will only help with your handstand pushup goals =)

anders folger
anders folger
October 15, 2015 5:36 am

5:51/5:50/5:51/5:52 -Came in from each run ~3:45. Push-ups in sets of 10’s and 5’s, the last 2 rounds were tough to finish. I think sub 5 is doable if anyone can string together 30-35 push ups without totally burning out. Hope to see it done today.

Bryce Smith
Bryce Smith
October 16, 2015 12:31 am
Reply to  anders folger

We had a few athletes here at Invictus hit a few sub 5 minute rounds. They are literally pushup machines haha. Great consistency today Anders!

Greg
Greg
October 15, 2015 4:52 am

Fun one today: 5:53/6:11/6:15/6:15 – all sets of 5 on pushups so I didn’t overly fatigue.

Bryce Smith
Bryce Smith
October 16, 2015 12:32 am
Reply to  Greg

Smart decision on the pushups and very consistent scores.

Bryce Smith
Bryce Smith
October 14, 2015 10:28 pm

Today’s session includes all the conditioning. WooooooHoooooo! Let’s take a look and break down this workout. 500m row will take most athletes around 2min 400m run will take most athletes around 1:45 but lets just say 2min there as well 50 pushups if performed 20 reps per minute, lets say 3min there on the longer end. That gives you guys 3 minutes of rest! Most of you will be faster than those estimated times so be sure to push yourself a bit. Try being a bit aggressive on the front end of each of the monostructural movements like the row… Read more »

Tyler Young
Tyler Young
October 15, 2015 2:47 pm
Reply to  Bryce Smith

What’s up my man!?

Will Sartori
Will Sartori
October 15, 2015 9:02 pm
Reply to  Bryce Smith

Love how you have broken down the WOD for the last couple of days Bryce. I follow the comp programming but as a coach love checking the performance and the breakdown of the days work.

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