Three rounds for time of:
Partner A Rows 500 Meters…
While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row
immediately followed by…
Partner B Rows 500 Meters…
While Partner A performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row
immediately followed by...
Both Partners A and B run 400 Meters (together)
———–
One full round requires that both partners row 500 meters, perform 100-feet of lunges, and run 400 meters. Complete a total of 3 rounds, such that each partner rows 1500 meters, lunges 300-feet, and runs 1200 meters.
3RFT
24’57”
A: “competitor” DB 25 kg x 2
B: “fitness” only hold KB 16×2
A. Tempo bench press 5×5 40×1
155, 165, 165, 175, 175
B. Three rounds
15 push press each arm 44 lb
20 pushups
25 kbs
2 min rest
11:43
Yesterday’s A. Deadlift based off 240# 135×10, 156×10, 192×6, 216×6, 228×4, 240(f,f), 235(f,f) ***Wasn’t my day…all felt really good until 240…couldn’t get it off the ground, and could only get 235 to the knees and my form was BAD…so called it! B. 3 rounds for time – RX – 19:53 (7:07 / 6;35 / 6:11) 800m Run (on treadmill @ 8.1 mph) 40 Cossack squats @ 16kg in goblet hold upside down (20/10/5/5, 15/10/15, 15/10/15) 20 Pull ups (kipping 12/5/3 all rounds) ***Cossack squats felt awkward at first…but got better each round. I was able to stay low which made… Read more »
Awesome day of training
Nice work on the DL. That’s a high % for 4 reps! Same for the cossack. I tried one almost fell over and went with reg squats! Way to stick with them.
3R4T
500m row
100 ft walking lunges with 35lb KBs overhead
400m run
20:20
Was fun and more taxing than I thought going in. Been forever since doing both arms overhead for lunges. Def did not do all 100 foot unbroken.
Holy Hell…100′ of walking lunges with weight OH….BEAST!!!!!!!
Lol. Wish I looked like a beast doing them!!
Great work J! Im sure those lunges got tough quickly
No partner so I did “Filthy Fifty”:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings #35
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
26:58
Looks like a good Saturday WOD. Nice work!
Don’t think I’ve ever done Filthy Fifty…but looks like you got through it in a damn good time!!
Thanks, I’m happy with my time. Especially considering how sore I felt this morning.
Fun wod, killed it!
We did our 3 man tire pull and ruck carry today. Except this time we had 1 pull tire with a 20lb vest, 1 with 20lb vest and 1 with 40lb ruck and push the stroller with the biscuit. Each station was 20 minutes and we did 25 pushups at each station change and at the finish with your weight on. Went 3.4 miles and then finished with 30 Bulgarian split squats per leg with weight vest after the pushups. Lots of fun.
Lots of fun he says….kinda sounds like pure hell to me…but would have loved to join in. GREAT WORK Ryan!!!
You are welcome any time, sister.
Damn that looks like a fun but tough day. Nice work guys
It is a lot of fun plus it makes for some interesting conversations with the neighbors. ?
Did yesterday’s A. DOG DL. All sets as Rx based on 315#: 10×175 / 10×205 / 6×255 / 6×285 / 4×300 / 3×315 (PR). Pumped out an extra rep on last set. All felt good and strong. Upper right glute still stiff but didn’t hinder me A.1: deficit shspu negs on paralette, 3 sets with 90s rest: 5-4-5 reps @50A1 A.2: landmine press x15 reps 3 sets with 90s rests, 70-75-80# B. 2 RNFT: 12:21 800m run 40 cossack squats 20# 20 ub pull ups Listened to my body on this one. Have a great weekend guys and cheers to… Read more »
Great work on your pr and a fast two rounds on B. Take care of yourself!
Thanks Mike!
Congrats on the PR Joey….LOVE the A1 and 2, that work is going to pay off largely! Super freaking fast on B!
Thanks Candy!
Yet another PR. Improving through the roof, sir.