Warm-Up.
Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Burgener Warm-Up
Followed by…
Tabata (20 seconds work/10 seconds rest)
Plank Shoulder Taps x 2 sets
Mountain Climbers x 2 sets
V-Ups x 2 sets
Squats x 2 sets
Burpees x 2 sets
Then…
Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar
Mish mash of yesterday’s and the day before.
A. DL
125, 150, 175, 185, 200, 215 (All felt good)
B. Yick.
(At home with sick kid)
Cal Row – 15, 15, 15, 15
DU – 72, 70, 60, 50
SHSPU (less then1 abmat (stacked mats ups beside the abmat) 12, 10, 10, 10
Run – slow run
20m AMRAP
2 rope climbs 20ft
6 burpee sandbag over wall #110
12 sandbag back squats
4 rounds even
Nano 9’s rope pro blew out after 6 reps. Shoes ruined.
Boo – sorry to hear about your shoes – fun AMRAP
Fitness
That was gross. 26:16 with 50# dbs
30:45 lol. This is my first week of doing the fit after two years. That was rough.
3 rds
800m run
10 OHS at 65
15 burpees
20 T2B
A. 3 RFT of:
800m Run | 10 – 155# OHS | 15 Burpees over the Bar | 20 – GHD Sit-ups
22:20
… 3:05 pace, UB OHS (surprisingly), grind, grind – rinse, wash, repeat … tough one.
Best of luck to all the Invictus Athletes competing the weekend!
Proud to be part of the Sea of Green.
Had to make a few modifications
3 rds
800m row
10 OHS @ 105
15 burpees
20 abmat sit-ups (have serious DOMS from a bunch of GHD sit-ups earlier this week, so when I tried a T2B my body quickly let me know that was happening for 60 reps)
Time – 20:33
Rows were 2:01, 1:57, 1:55
Definitely meant 3:01, 2:57, 2:55 on the rows haha
A. “KELLY ROWLAND” For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) 19.40, row 2.07, Kelly rounds 4.56, 5.08, 5.15, row 2.12 Hit the rows hard, trying to trust my fitness a bit more. Stayed around 1450 on the opener, and around 1400 on the final piece. Broke WBs 15-15 throughout, box jumps step down but no breaks, legs felt heavy on the run. B. MIDLINE 3 Supersets: 1 Minute D-Ball Hold, 20 GHD Sit-ups Rest 2 Minute Between Sets First time doing… Read more »
What.. no barbell work today. Slacker!!.. kidding of course. Impressive row times on A. Looks like pushing the pace did not hinder the Kelly rounds.
Haha the programming will make up for it tomorrow don’t worry ? thanks though, definitely a wheelhouse workout for me! Enjoy the grind today
Great time and impressive rowing power. I did this workout in 22:32. I couldn’t keep the rowing pace. Did the first part in 2:18 and the second in 2:48.
Thanks Raphael, going straight from wall balls into the row was a hard transition right? Still an awesome time from you
Great job as always you beast
Rest day today, this looks sweaty.