Five rounds for time of:
400 Meter Run
30 Push-Ups
20 Wall Ball Shots (20/14 lbs)
10 Strict Pull-Ups
Subscribe
Connect with
Create a Comment Account
When you login first time using a Social Login button, we collect your public account profile information shared by Social Login provider, based on your privacy settings. We also get your email address to automatically create an account for you in our website. Once your account is created, you'll be logged into this account.
DisagreeAgree
Connect with
Create a Comment Account
When you login first time using a Social Login button, we collect your public account profile information shared by Social Login provider, based on your privacy settings. We also get your email address to automatically create an account for you in our website. Once your account is created, you'll be logged into this account.
DisagreeAgree
30 Comments
newest
oldestmost voted
Inline Feedbacks
View all comments
Janelle Hudgin Winston
September 13, 2018 11:13 pm
Yesterday’s. Took yesterday off
A. Finished all. Ring dips with a tow assist
B.
1:56/13
1:56/15
1:58/14
1:58/16
1:57/16
HSPU off 24” box in pike.
Trion Horgan
September 13, 2018 2:12 pm
Rx’d 22:36. Uuuggghhh. I feel TLH 90 degrees and 70% hum @3:30 in NOLA. Was 3:45 on round 1. About 2min/400m after that. Did 20/6/4 push ups, 15/5 wall ball, 6/4 pull ups. Just told myself to keep moving and it will be over soon.
Martin B.
September 13, 2018 1:50 pm
A. 23:32 RX, I think my runnings laps are a bit longer than 400m.
B. Extra core/abs exercises
Anika & Luke Tipton
September 13, 2018 12:41 pm
Luke:
4:35, 4:48, 5:23, 4:43, 5:23 (24:52)
Plan was to coast through rds. 1-3, go all out on 4 and try to survive round 5. Glad it’s over.
thelonghorn
September 13, 2018 10:19 am
22:39 Rx. No idea what rd times were. Rd 1 was 3:40, drastic drop after that. Jealous of those in cool climates.. 90deg w/70% humidity today ?. I’ll get the better of you come December though!
Agreed, somewhere in between Canada and Mexico is probably ideal
JT
September 13, 2018 10:13 am
5 rounds:
400m run
30 push ups
20 wall balls (#20 slam ball)
10 strict pull ups
21:00
All unbroken with about 4min a round aside from last round. Wall ball target is out back on the swing set so pull ups were on a wooden beam.
Yesterday: Broke a bit with my programming and took the box class A) OT2M x 4: 2 KB Turkish Get Ups on each side. In kgs: 16, 20, 24, 20. B) For time: – 1000 mts run + 50 – 40 – 30 – 20 – 10: Burpees + Situps + Wallballs 12 kgs. Timecapped at 25′ with 168 reps (18 burpees of the round of 40). I didn’t push the run as I knew the burpees were going to be very taxing, so I completed the km in 6’10”; burpees were slow but steady, did the situps as fast… Read more »
James Dalton
September 13, 2018 3:16 am
Had a session with my coach to work on bar muscle up and butterfly pullup technique, feel like i made a lot of progress!
Heading back later to bench and hit a wod with pushups in to make up for this morning.
Sounds like an awesome morning!! Wish I was with you. I am ready for the butterfly pull but def need coaching. If there are any simple drills that prep the movement I would love to hear or see a video. Have fun later.
Hey James . I do t use FB much at all. If you are in the states feel free to text me any links 585 233 1609.
But if FB is easiest I will try to send over a link to my profile tomorrow sometime.
A. 26:43 Rx
4:27 – 5:17 – 5:26 – 5:45 – 5:48
Ran outside (12C) – was refreshing
Push ups 10s rd1-2 then 10-10-5-5
Wb Ub effort with a few quick drops or misses
Pull ups 6-4
Happy with my improvement on push ups. Not my fastest effort but broke it up and made sure I didn’t burn out. Cramp in rd3 and got worse in rd4, glad I plowed through it
B. Every 2:00 x 12:00: max cal AB x15s
10-11-10-10-10-10
Have a great day guys
Fresh morning air is nice here in buffalo as well!! Though I am not looking forward to a 0 C garage.. bummer about the cramp. Nice job pushing through.
Thanks Joey. It’s funny how sometimes you feel like you are in slow motion but may actually be cruising. Hopefully that was the case this morning for me! That’s the fun part about posting so early. Get to see how other do throughout the day.
Getting this done nice and early is the best, I love it
Libby Landry
September 12, 2018 8:16 pm
Warmup: 20 reps of: high knees, butt kicks, jumping jacks, leg swings forward and back (10 R/L), leg swings side to side (10 R/L), ankle circles (10 each direction per ankle) Run 50m at 60% Run 50m at 70% Run 50m at 80% Run 50m at 90% Run 50m at 100% sprint Slow recovery jog back between sets 10 plank to froggers 5-10 ring rows 10 air squats 5 burpees Part A: Pure conditioning day today! Longer, slower metcon at a lower intensity but definitely higher volume overall. I’m ok with you guys challenging yourself with the volume today and… Read more »
Yesterday’s. Took yesterday off
A. Finished all. Ring dips with a tow assist
B.
1:56/13
1:56/15
1:58/14
1:58/16
1:57/16
HSPU off 24” box in pike.
Rx’d 22:36. Uuuggghhh. I feel TLH 90 degrees and 70% hum @3:30 in NOLA. Was 3:45 on round 1. About 2min/400m after that. Did 20/6/4 push ups, 15/5 wall ball, 6/4 pull ups. Just told myself to keep moving and it will be over soon.
A. 23:32 RX, I think my runnings laps are a bit longer than 400m.
B. Extra core/abs exercises
Luke:
4:35, 4:48, 5:23, 4:43, 5:23 (24:52)
Plan was to coast through rds. 1-3, go all out on 4 and try to survive round 5. Glad it’s over.
22:39 Rx. No idea what rd times were. Rd 1 was 3:40, drastic drop after that. Jealous of those in cool climates.. 90deg w/70% humidity today ?. I’ll get the better of you come December though!
Oh such a nice cool morning up here… lol. But yes, you will ne laughing in a few months!
Dude … it snowed today in Calgary … don’t be too jealous.
Agreed, somewhere in between Canada and Mexico is probably ideal
5 rounds:
400m run
30 push ups
20 wall balls (#20 slam ball)
10 strict pull ups
21:00
All unbroken with about 4min a round aside from last round. Wall ball target is out back on the swing set so pull ups were on a wooden beam.
Killed it, and on a square beam at that!
Thanks, subbed chest and arm day yesterday so i was surprised with my push ups. Though, it was only 81 with 53% humidity here.
A. Warmup as posted – thanks Libby!
B. As Rx: 23:23
R1: 3:56
R2: 4:35
R3: 4:53
R4: 4:59
R5: 5:00
… great movement and rep scheme – good times.
Great work Chris, fast as always
Yesterday: Broke a bit with my programming and took the box class A) OT2M x 4: 2 KB Turkish Get Ups on each side. In kgs: 16, 20, 24, 20. B) For time: – 1000 mts run + 50 – 40 – 30 – 20 – 10: Burpees + Situps + Wallballs 12 kgs. Timecapped at 25′ with 168 reps (18 burpees of the round of 40). I didn’t push the run as I knew the burpees were going to be very taxing, so I completed the km in 6’10”; burpees were slow but steady, did the situps as fast… Read more »
Had a session with my coach to work on bar muscle up and butterfly pullup technique, feel like i made a lot of progress!
Heading back later to bench and hit a wod with pushups in to make up for this morning.
Sounds like an awesome morning!! Wish I was with you. I am ready for the butterfly pull but def need coaching. If there are any simple drills that prep the movement I would love to hear or see a video. Have fun later.
Thanks dude, i have plenty of cues and drills to take away – is FB the best to get them to you?
Hey James . I do t use FB much at all. If you are in the states feel free to text me any links 585 233 1609.
But if FB is easiest I will try to send over a link to my profile tomorrow sometime.
Messaged you some stuff, let me know you got it!
https://www.facebook.com/joseph.butler.77
A. 26:43 Rx
4:27 – 5:17 – 5:26 – 5:45 – 5:48
Ran outside (12C) – was refreshing
Push ups 10s rd1-2 then 10-10-5-5
Wb Ub effort with a few quick drops or misses
Pull ups 6-4
Happy with my improvement on push ups. Not my fastest effort but broke it up and made sure I didn’t burn out. Cramp in rd3 and got worse in rd4, glad I plowed through it
B. Every 2:00 x 12:00: max cal AB x15s
10-11-10-10-10-10
Have a great day guys
Great grind through champ, and the consistency on the AB after is even more impressive.
Consistently low! Hahah I felt like doing some short all out efforts
Fresh morning air is nice here in buffalo as well!! Though I am not looking forward to a 0 C garage.. bummer about the cramp. Nice job pushing through.
Thanks J!
Time 26:15
Rounds were 442, 446, 512, 543, & 600
Runs were 144, 143, 145, 152, 155
Fun one to grind through.
Super fast J! Great work
Thanks Joey. It’s funny how sometimes you feel like you are in slow motion but may actually be cruising. Hopefully that was the case this morning for me! That’s the fun part about posting so early. Get to see how other do throughout the day.
Getting this done nice and early is the best, I love it
Warmup: 20 reps of: high knees, butt kicks, jumping jacks, leg swings forward and back (10 R/L), leg swings side to side (10 R/L), ankle circles (10 each direction per ankle) Run 50m at 60% Run 50m at 70% Run 50m at 80% Run 50m at 90% Run 50m at 100% sprint Slow recovery jog back between sets 10 plank to froggers 5-10 ring rows 10 air squats 5 burpees Part A: Pure conditioning day today! Longer, slower metcon at a lower intensity but definitely higher volume overall. I’m ok with you guys challenging yourself with the volume today and… Read more »