Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
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Then…
A.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
B .
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Squat Clean + Thrusters (55/35 lbs)
10 Toes to Bar
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Complete as many rounds and reps possible in 6 minutes of:
10 Object Facing Squat Jump All The Way Overs (8-15 inches)
10 Alternating Single-Leg V-Ups
10 Sit Ups
Rest 60 seconds, and then…
Complete as many rounds and reps possible in 6 minutes of:
50 Double-Unders
20 Dumbbell Step-Ups
10 x (2 Shoulder Taps + Push Ups)
10 Plank to Push-Up Transitions
Rest 2 minutes, and REPEAT one more time through. This session will take 28 minutes to completion.
A. 12rds + 5 pushups
B. 2rds + 2 Clean & Thruster (110lb barbell)
A. 800m in 3’20 then 13 rounds + 5
B. 800m in 3’40 then 3 rounds + 6
Pleased with the 800m times, second part definitely started to hurt by the end!!
Omg. Those dumbbell thrusters were nasty.
I have the old school small thread, adjustable ones with 10” 25lb plates on wach side, so probably 52.5lbs all day.
In an effort to not kill myself with the dumbbell I did 10hang cleans+ 10 thrusters
9rds+ 5 pull-ups
2 rds even
A. 8 even.
B. Rx 3 even. Mentally defeated, couldn’t bare thought of another cluster
Warm up.
Then
4:14 800m into 9 rounds + 1 pull up
3:41 800m into 3 rounds with V ups. 55# DB.
What the hell was that finisher. My goodness.
A. Rx 12+17
B. With 50#dbs 2+6 that was nasty (never done db squat cleans with a thruster before). Holy forearms, Batman! Ouch
Happier with the running today. Both 800s finished under 4:45. Progress.
A.. AMRAP 15 Min – 10 Rounds + 4 pull ups 800m Run – TM @ 8.2mph then AMRAP 5 Strict Pull Ups (first 4 rounds 3/2, next 4 rounds 2/2/1, singles after that) 10 Push Ups – All UB 15 Air Squats – All UB ***I guess I did well on this part even though I felt like I was moving really slow during it. B. AMRAP 15 min – 5 rounds + 3 reps 800m Run – TM @ 8.3mph Then AMRAP 10 DB Squat Clean+Thruster @ 25# – (first round UB then 6/4) 10 T2B – First… Read more »
A. Concept 2 row challenge
4K: 17:42
B. 8+1
This felt great. I was consistent in my pacing. Both runs were conservative at 3:50.
3
This one was a brutal finisher. Both movements are difficult for me. Clusters were mostly 3-4s. Final set of T2B was fast for me to get a complete round in!
C. Travis’s ab workout 2
These are awesome!
Great work Mike!! Glad to see you like Travis’ workouts…I think they are outstandingly tough…just the way I like it!
Great job yourself! You did amazing work on both parts!
I’d take that conservative run any day, bro. Great job!
Your pace on the first part crushed me! Super impressive and yeah the second part was a brutal combo.
A: 6 rounds felt good
B: 2 rounds (squat clean then thruster killed me)
Did Murph before this was posted. Glad the wod was somewhat similar.
A. Murph RX but no vest: 34.45
@#$*! Crushed it, Patrick.