Workout of the Day
A.
Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
—
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
—
Run 400 Meters
Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.
A. Run 400m replace row. Bryan and Christy – 38:38.
Solo 4 rounds ( 500m row = 50 sdhp @ 45# ) @ 26:45
Solo Rx @31:30
Solo Rx @ 29:07
Since I would be solo, and didn’t have a rower, I ended up doing a class WOD from earlier this week from my home gym. Brutal.
STRENGTH
Every 3 minutes for 15 minutes: 1 power snatch + 12 OH reverse lunges
55, 65, 70, 85, 95
WOD
21-15-9-15-21
power snatch (75/55#)
burpees over the bar
16:50 RX
Awesome work! Jumping in to a group class isn’t a bad idea. You are only as good as those you train with and by surrounding yourself with other likeminded individuals, you will for sure find ways to sneak out of your comfort zone. Your invictus family is very proud of you!
Yeah… I Moved across the country for work and the nearest box is 40-45 mins away so it’s a little unrealistic right now. The owners of my home box actually surprised me with shipping a pretty sweet garage setup from Rogue so I could keep working out at home! They’re really amazing. It was extremely hard to leave them and the community there.
It’s actually why I started following the blog… So I could try to feel some community and push a little bit. Going to take some time getting used to it 🙂
RX 34:49 (w/my sister, Morgan)
Family playtime! Love it!
4 rounds as Rx for time – 25:44 Rx (Solo)
… grinder … earned my rest day(s).
No doubt a great way to think. More is not better, better is better. So proud to see you pushing hard to get a quality workout with high intensity and then take a much needed rest day. Woooohoooo. What do your rest days typically consist of?
These days playing with my 6 and 4 year old boys with no thoughts of the gym.
Since solo and no rower, I did:
4 rounds for time
Run 800m
5 hand release push ups
10 box jumps 24″
5 hand release push ups
10 box jumps 24″
5 hand release push ups
10 box jumps 24″
39:40
Way to make it work Frank!
Ended up doing:
E10MOM: 1 full round though all movements, rest for remainder.
6:20,6:28,6:40, 24″ box. Only did three rounds due to time constraints.
Hopefully that was easier as a team wod. Not fun in TN’s 95% humidity.
I can promise you it was no easier as a team!! It was just as terrible!!
The conditions are always out of our control, but your attitude and effort are always in your control. Awesome job pushing through despite the humidity! Challenges are what make life interesting, but overcoming those challenges is what makes life meaningful.
I’m trying to figure out how to do solo as well. Work rest 1:1 or 1:2, rounds. But all the rowing and then start gymnastics, or 1round is a 1 of each movement?
Your last sentence made me crack up! I had the same mentality haha
Way to make it work Anders! ha Being innovative is sometimes the way to go, but try to find a training partner willing to play/suffer a bit with you so you will have a support system and additional motivation to push through those imaginary road blocks that magically appear during fatigue and frustration.
Did this with my team “foreveralone” (me, myself, I and ofcourse the beast niqlas)
Row 500 Meters
—
5 Hand-Release Push-Ups
10 Box Jumps (18″)
5 Hand-Release Push-Ups
10 Box Jumps (18″)
5 Hand-Release Push-Ups
10 Box Jumps (18″)
—
Run 400 Meters
My time: 6.44
The rowing really exhausted my legs making the boxjumps really hard.
How many sets did you do? Just one?
Asking cause I have to do it by myself too.
Did one set and another metcon after. You could also do it twice and note your best time. Have fun! 🙂
K thanks!
Proud of you Niqlas! Way to push. Try to find a training partner willing to push alongside you. Training is always more fun with like-minded individuals.