In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull-Ups
Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.
5 Rounds + 108 reps
20kg KB
35kg S2O
A. Did 8/10’s strength session.
B. No partner so turned this into an AMRAP 15. 1 round + 120 reps.
RX with my wife. She did half the amount of reps.
5 rounds + 22 KBS
WOD Done with wife. 4rds +73 reps. I used 95#, she used 55# for S2OH.
Did 5 min emom of 12 strict toes 2 bar .
@Nathan Cooper and I dropped in on a local boxes free partner Wod class this morning. It was fun to meet up in person and get a tough workout in. Metcon 1 (team of 3) 150 AB cals. We switched every 10 class or so and finished in 4:35 Metcon 2 (Nathan and 8) 20 min amrap 9 synchro burpee bjo 400m run with 20 lb medball 6 rope climbs 3 rounds +2 He carried me on this one. I was gassed, but I did learn better technique for climbing ropes today! Since that wasn’t enough, I helped a friend… Read more »
Sounds like a great time! Would love to do this with you guys one day. Awesome work
Anytime you want to come to Columbus you’re welcome!
Did Thursday’s today:
Worked up to 230# (bench is not my strong suit)
Then did the 8’s at 192 and the B.O.R at 135.
B: 6 Rounds+6 HSPU+ 5 burps. RX
This was a core destroyer!!
Great work on both pieces chase.
10 km row: 41:06. (Avg pace 2:03.3/500m) Glutes are on fire! That was painful and long so I cant imagine doing 42km
First time trying it. Last time I did a long distance was 5km last year and I remember my lower back was destroyed (i was also on damper 10 back then). I suspect my technique has improved since I feel good overall
Have a nice weekend
I did a 5k last weekend and that was bad. I can’t imagine doing a 10k. The time looks solid.
10k is a grind. Way to push through it.
Good morning everybody…legs are destroyed from yesterday, so skipping partner wod. Did this instead at local gym:
A. Emom x 10 minutes
odd: 15 cal assault bike
even: 15 cal row
This was brutal.
B. Espresso bike Alpine Splash 9:22
LEgs are destroyed so lets do some AB and row intervals, haha that must’ve been a blast. Nice work man
Yeah…I needed to loosen them up and that did the trick. It doesn’t make much sense though.
When my legs hurt I do assault bike and it makes them feel better. It’s weird but it is works.
I’ll keep that in mind
I’ve been out so had to combine the past few days into a hybrid workout today.
A. Bench – 15min to find 90-95% of 1RM – Hit 290 today
– E3m x 6m – 230×8
B. Clean workout from yesterday. (145, 170, 195).
*I’ve always been able to do a lot more on Power clean than a full clean so I’m dropping the weight (and my pride!) until I’m able to get the clean 🙂
C. Partner workout from today with my wife. 4 rounds plus 120 reps.
Now I want to eat all the things…
With 5-month pregger wife: 4 rounds and some change.
Looks like your pregger wife carried you through this one
Kept it short today. But I got my ass out of bed.. it’s a win.
A.
2R4T. 15:45
50 AS
30 StO @75lb
10 strict pull
40 Kbs
20 burpees
Definitely a win