Workout of the Day
With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run
Workout of the Day
With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run
A. Bryan & Christy – 800m run vs. row.
15 weeks pregnant
Substituted Row for 1000m run
Run 3:30
Burpees 4:40
Pull-Ups 2:30
Wall Balls 2:20
Box Jumps 1:50
Run 2:40
Row 4:15
Burpees 4:01
Pull-ups 3:29
Wall balls 3:56, #14
Box J.O’s 1:56
Run 3:40
Row 4:12
Burpees 2:58
Pulls up 3:58
Wall balls 2:42. 16#/10ft
Box jump overs 1:39. 24″
Run 3:38
Airdyne (I completely unscientifically determined that 500 “pumps” on the Airdyne is pretty darn close to 1000m row on my salvaged Airdyne with no screen) 4:04
Burpees 3:43
Strict pull ups 4:54 was bound and determined to get those 30 in in the 5 min. Just in the nick of time!!!
Wall ball 2:46
20″ box jump over 1:40
800 m run 3:08
Super fun!
100m row – 3:13.4
50 burpees – 2:45
30 strict pullups – 4:00
50 wallballs 30# – 2:11
30 box jump over 24″ – :55
Subbed another 100m row for run – 3:16.3
Completed on the 5:00 timer
Completed as a chipper. Had to break up burpees and WBs in RDs of 10s completed in 21:00 run hurt a lot.
A1.) 3:37
A2.) 2:40
A3.) 2:47
A4.) 2:07
A5.) 1:13
A6.) 3:28
Done (loved it.)
That was fun. Something different!
Row: 3:58
Burp: 4:01
Pu: 3:28
Wall: 3:13
Bjo: 2:39
Run: 4:28
I didn’t keep time individually. Burpees rest was the shortest. Subbed row for running.
Try to keep time in the future so your progress is measurable. Keep working hard Ami, we are so happy to have you as a part of the invictus community.
A1. 4:00
A2. 4:03
A3. 3:43
A4. 4:19 (20#)
A5. 2:50
A6. 4:12 (1.2mile airdyne).
23:07 total working time
Had to sub rowing for running because I did this at home
A1: 3:50
A2: 3:15
A3: 4:40
A4: 2:55
A5: 2:15
A6: 3:00
Extra: Hatch squat cycle week 3 day 2 (bs: @95kg Max, FS: @85 kg Max)
A1. 3:55 -1:05 rest
A2. 3:15 – 1:45 rest
A3. 3:05 – 1:55 rest
A4. 2:55 -2:05 rest (way faster than I thought)
A5. 3:00 -2:00 rest
A6 3:12
Fun WOD!
This one was tougher than I thought. Could barely do the pullups though. I think i have overstretched an abdominal muscle, it hurt so bad. Also tried to run on a flat running band this time, what a ridicilous difference to the curved one. Anyway, fun workout!
Glad you had fun Niqlas! What did you do to your abdominal muscle?