Warm-Up.
Followed by…
Spend 5-10 minutes working on…
Followed by…
Spend 5-10 minutes working on…
Then…
Every 6 minutes, for 30 minutes (5 sets) for times:
400 Meter Run
10 Ground to Overhead (115/75 lbs)
10 Bar-Facing Burpees
5 Ring Muscle-Ups
Athletes who do not yet have ring muscle-ups, please omit that portion of the workout and simply focus on the speed of each interval. The goal for this session is speed, run hard, move the barbell quickly and push yourself through the burpees even though you’ll be out of breath. Note times for each of the five sets.
Warm-up
A) Metcon (Rx)
3:30
3;45
3:45
4:00
4:08
Too hard to keep similar times…
5 rounds, each round for time, of:
20 Assault Bike Calories
10 Hang Power Clean & Jerks, 40 kg 10
Bar Facing Burpees
5 Bar Muscle-ups
Each rd between 3.22 to 3.36 (last one). Horrible last 2 rds
Way to get the bmu’s in!!!
Thanks, what a tough workout!
So fast though!
Rx without MUs
23:12
Splits got real messy in 4th set. Ugh.
Not quite up to muscle ups yet so subbed in for pull ups
4’50
4’20
4’09
3’55
4’00
Way to hit the zone and get faster
Rx*
4:30, 4:50, 5:00, 5:43*, 6:00
*added 1 min of rest after round 4. 17s was not going to be enough. Super hard WOD.
That’s impressive as hell
And, yea, one of the worst feelings ever when u see how little time before next rd
10 min WU Row with Nasal Breathing – 2103 meters / 119 cal
A. Cindy – 23 rounds + 14 reps (this is a PR for me!!)
5 pull ups – kipping all UB
10 Push ups – UB until round 11 then 6/4
15 Air Squats – All UB
***1 Round + 3 reps more than in Sept
B. 20-15-10-5
AB cals (2:07/1:35/1:02/26s)
Abmat sit ups
Flutter kicks
9:25
Great job on the PR Candy. Starting the year off right!
Thanx Luke…I won’t lie it definitely feels good to PR something.
Nice Cindy score Candy! So impressive!
Thanx Anika…I think I definitely have a height advantage for the air squats… shorter has to be easier.
Maybe an advantage, but u still earned that PR
That’s an AMAZING score for Cindy! Congrats on the PR!
Thanx Michele…I think I have a height advantage for the air squats. But man I’m gonna be sore…legs are already feeling really heavy!
PR stars!!! Awesome start to the year!! ⭐️⭐️⭐️
Thank you BFS! I see you poking your head in on us here and there…how are you doing? I sure do miss your posts!
Great job Candy! That’s a fantastic score!
Done w/o muscle ups and with lateral burpees because of lack of space.
3:30/3:21/3:30/3:30/3:32
MAYBE the lateral burpees are faster, but the suck is still all the same – great times
Every 6 minutes, for 30 minutes (5 sets) for times:
400 Meter Run on treadmill incline 1.5 speed 6.5
10 Ground to Overhead 75 LBS
10 Bar-Facing Burpees
26.05