In teams of two, alternating complete rounds, perform 6 rounds each for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
If you’re performing this without a partner, rest exactly the same amount of time that it took you to perform the previous round, then start your next.
400 Meter Run
21 Kettlebell Swings (30lb)
12 Pull-Ups
(4:54,4:57,4:27,3:50,4:54)
I did something completely different with a buddy.
5 x 15cal Assault bike sprints on the 3 min.
All completed in 15 seconds. Was peaking at around 1500 watts.
This was absolutely ghastly. After the last one we decided to cancel the rest of the planned workout and call it a day. I fell asleep in the afternoon and had had “flu-ey” symptoms for the rest of the day. Intensity!
Unreal Shaun!
Done Rx solo.
2:55/2:56/2:55/2:55/2:55/2:55
Great consistency!
Done with wife: 42:04 total
400m run
21 American KBS #53
12 strict pull ups
(2:46,2:50,3:00,3:19,3:25,3:17)
3min clock (x10)
15 cal stationary bike
12 burpees
6 pull ups
1:52 / 1:45 / 1:50 / 1:50 / 1:50 / 1:50 / 1:55 / 2:00 / 2:02 / 1:55
Burpees caught up to me in round 7!!! Bike was :55-:58 each round and pullups were UB.
Definitely looking forward to a rest day tomorrow! Have a great weekend! 🙂
Great day Kevin!
Yesterday’s A. Front Squat (Based off 155# 1RM) 135×3, 140×3, 140×2, 135×3, 135×3 135# – 87% / 140# – 90% B. E10M for 20 min 850m row (3:48.2 / 3:45.8) 50 WB @ 14# (done to 9’+….a few may have hit 10′) 7:36 / 6:50 ***Lost count on first round of WB…wasn’t sure if I was at 20 or 30 so I went with 20…with the difference in times I think I was really at 30…owell a little xtra work never hurt anyone. C. Just for fun 5 tire flips 25 tire hammers right side 25 tire hammers left side… Read more »
Great work and it’s always fun flipping tires!
Weekend at my parent’s with the kids, had planned to rest but a time window opened up and I just decided to go for an outside wod
“Loredo”
6 rounds
24 air squats
24 push ups
24 walking lunges
400m run
25:05
The distance was totally guessed, had no way to measure. Squats and lunges Ub, push ups all 6s still feeling yesterday’s pressing. Scorching 34C made me regret my life choices after 2 rounds but managed to hold on. My 3 year old daughter cheering me on was definitely a bonus!
Have a great weekend everyone!
Great pic! Hi Audrey!
Lots of motivation in that picture and maybe some future fitness enthusiasts!! Nice impromptu work!
Great work Joey…now who has trouble sticking to a rest day plan…lol! Enjoy the weekend with the family!
Done with my wife today. Total time 40:44
My rounds were between 3:04-3:23, and the last round was my fastest. I used a 60 lb kb, and subbed 6 c2b to work on in a Wod.
I felt great today! Great work this week everyone!
You guys crushed it!
Thanks man! You got some good work in today and it looks like you had great support today!
Great work guys…super great times going RX+ Mike!
Done Rx. 3:15 – 3:30 per round. 3:00 rest. Solo.
Today’s local box:
3 rounds for max reps & cals, 1 minute per station:
— Row x Max Cals
— Double KB Lunges (35 lbs)
— GTOS Sandbag Toss (100 lbs)
— DB Push Presses (35 lbs)
— C2 Bike x Max Cals
Rx: 229 reps
Great work. That sounds fun and by fun I mean brutal.
Nice work amigo!!! Keep crushing
A. Thursday’s BP
155lbx5, 165×3, 170×2, 165×3, 145×8, 145×6.
B. 400m run, 21Kbs, 12 pull ups
Round 1 3:15
Rest 3:00
Round 2 3:17
Round 3 3:25
Round 4 3:35
Done. No rest after round 1 as I was short on time and felt like I was phoning in the runs since my pace was 10 sec slower than usual for the 400s. Kept the rounds rolling but def was not pushing too hard. Ready for a rest day!
Nice work this week buddy, definitely due for some rest!!