Workout of the Day
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters (95/65 lbs)
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips
Rx:
4 rds +162 reps
5 rds +32 reps
6rds +6 reps
3 rds +211 meters
3 rds +51 reps
4 rds + 2 reps
Rx:
4 Rounds
4 Rounds + 40 reps
5 Rounds + 20 reps
All as Rx
A. 4 rds
B. 3+14. Had to use a gym rope that was way too short so my du’s didn’t hide the crap ass hrpu numbers.
C. 3+18. Slipped off the box in the 3rd round but didn’t gash myself too badly.
haha nice use of the phrase “crap ass!” No worries my friend. HRPU are super challenging for everyone. It is good to practice with different ropes and learn to adapt to them on the fly sometimes. It sure can be frustrating, but you got through it. Great job Anders!
8 mile paddle this morning
A. 2 1/2 rounds. No rower so had to run
B. 4 1/2 rounds
C. 5 rounds
Wow, love that you got outside the gym to do some fun conditioning. And with the amraps, you just got better with each one! Woooohooooo
A: 4 rounds + 200m
B: 4 rounds + 17
C: 4 rounds + 12 (Step downs and strict ring dips)
Loved this workout. Hand Release Push Ups are diabolical.
Glad you enjoyed it Josh! Yes hand release pushups where the stretch reflex is taken away are very challenging. Way to push through!
A-4 rounds of row 30 reps thruster
B- 4 rounds even
C- 4 rounds even again
Having trouble mentally not pacing myself in these type of WODS. It is a comfortable uncomfortable pace that I constantly find myself in. I have been at this for quite a while and I mentally segment/pace WODS like this instead of leaving all on the floor. Any suggestions on mind games to play or ways to push yourself to the limit while training alone??
Always recognize the time domain of workouts. A 7 minute time domain is not 2 minutes, so you can’t come out of the gate too hard or it is not sustainable. But it is also not 20 minutes where the goal is to just keep moving. 7 minutes is moderate intensity throughout similar to a mile run and super high intensity the final 30-60 seconds. I hope that is helpful for future pacing =)
A- 4 rounds + 250m (6:57 really wanted the bar again)
B- 4 rounds + 42 (2 HRPU)
C- 4 rounds + 23 (3 ring dip) – definately NOT strict..
Awesome job Ryan! How were the thrusters on that knee?
Knee is feeling solid right now.
I feel like the volume is much more appropriate for me here.squatting maximum effort 3+ times a week took its toll so thank you guys for doing what you do! Great community and I love the feedback. Very helpful
As Rx–Tried to keep a good steady pace without red lining, a think a good active recovery day is in my near future
A) 4 rds
B) 4 rds + 50 (pushups were weaker today, wanted 5 rds)
C) 4 rds + 10 BJ
Finished day with some light sled sprints and bosu ball battle ropes for balance
Over 4 rds for all of them aint too shabby! Awesome job Chad!
3 rds + airdyne ( walking up the stairs to get to the airdyne Was the worst part of this round!)
3 rds + du’s and 17 pu ( I realized after I was done that I was doing 20 push ups when it was listed as 15 for women:-))
4+ box jumps
Woohooo for the extra pushup work!
A. 3 rds + 240m
B. 3 rds + 50, DU were weak today.
C. Subbed 30 x lateral one-legged plyo box jump thingies (20″)
4 rds + 28 lat jumps.
Nice work and great consistency all around.
A) 3 rounds plus 115m
B) 4 rounds plus 41 reps – tricep tastic! (Did 15 HRPU per round)
C) 3 rounds plus 22 and 3/4 reps 😉 – strict dips (5 per round) as can’t kip and triceps were having none of it!
Didn’t push myself very hard as not feeling overly sparky. Rest day tomorrow I think!
Those triceps got a bit smoked in this one! Enjoy your rest day =)
Thanks!
A) 2+4 thrusters. Should have decreased the weight, took too long.
B) 4+12 dbl-unders
C) 4+15 box jumps, red band on ring dips.
Great intensity on those last two amraps and way to recognize the lack of intensity on the first one.
A. As Rx: 3 rounds + 4 Thrusters
B. As Rx: 4 rounds + 32 DU
C. As Rx: 4 rounds + 11 BJ (games standard/strict ring dips)
… time for a few extra rest days.
Arms! Nice work, Chris!
A: 4 rounds + 25 reps @ Row 250 Meters = 25 Rows DB 45#
B: 3 rounds + 48 reps @ 40 Double-Unders = 40 Tuck Jumps
C: 3 rounds + 11 reps @ 10 Ring Dips = 15 Static Dips
Great job, Matteo. Nice modification with the tuck jumps. I bet those were fun. 🙂