Warm-Up.
Overhead Movement Prep
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Then…
Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
30 Shoulder to Overhead (115/75 lbs)
20 Toes to Bar
500 Meter Row
Warm-Up.
Overhead Movement Prep
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Then…
Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
30 Shoulder to Overhead (115/75 lbs)
20 Toes to Bar
500 Meter Row
Every 90sec (12 rounds) #260
2 front squat
4 back squat
Scaled and DNF – 65#
1. 300m row
2. 200m row
3. 50m row
4. 5 T2B
Did this Tues AM. Was in NJ yday
Rounds 1-3 Rx
6:18 – 7:02 – 7:21
Round 4 sub leg lift to rig vs TTB (Ripped)
DNF. 419m
Scaled S2OH to 80lbs and on my rower to 10 Cal.
Round times – 6:15/6:30/7:15/7:40.
Run times – 1:41/1:44/1:54/2:04.
11PM WOD at Lifetime Fitness. In other words, made some substitutions and had to keep the workout tight.
Subbed 25 cal AB for run and abmat sit-ups got toes to bar.
Set 1: 6:50
Set 2: 7:40
Set 3: 284 meters rowed
Set 4: 180 meters rowed
This. Was. Tough.
Yuck. As expected.
Scaled to 65#
Did it with my hubby. Switching the run and row out. (I started with the run, he started on the row) did it FT instead of trying to keep it under 8 min.
6:55, 7:55, 7:59, 8:43 – ran twice the last round cause hubby was on the rower.
31:47 – me
30:35 – hubby
Anika & Luke
Did Saturday’s team workout as a partner workout:
In teams of 5, with only one teammate allowed per station, compete as many rounds and reps as possible in 30 minutes of:
1.20/15 Calories of Assault Bike
2.15 devils presses with 50#/35# dumbbells
3.300/250 meter row
4.30 kB swings 24kg/16kg
5.Rest
Did 3+ rounds. Those devils presses were pure torture.
Scaled the stoh to 95# and reps for stoh and t2b to get about 1:30 min rest each round.
1) 5:50, 25 stoh, 20 t2b
2) 6:20, 20, 20
3) 6:25, 15, 15
4) 6:30, 15, 15
Tested out the workout I made for my wife’s NCO/soldier of the quarter today.
1775m row
Followed immediately by a
6 min AMRAP
3/3, 3/6, 3/9, 6/12, 6/15, etc… #185DL/24″ BJ
Rest for 3 min
6 min AMRAP
60 Single Unders
10 chest dips (box or rings)
Rest for 3 min
12 min AMRAP
800m med ball run 20/14 cash in, then:
20 KBS (53/35)
5 pull ups
….
That sucked…
Pushed this one hard- there were a lot of subs due to lack of equipment? S2O’s- 10kg single-arm S2O’s. T2B’s- BFSU’s. Row- another 400m run. The runs were in the rain too. This was definitely one of those “character building” WOD’s. Rounds were roughly: 6:00, 5:30×3 – decided after that first round that I would just SEND IT on the runs haha.
6:28
6:48
7:00
7:30
S2OH scaled to 25, 20, 20, 20
T2B scaled to k2e
I ran both 400s to take advantage of a beautiful day.
6:56, 7:04, 7:03, 7:58
I would have much preferred two runs to that awful row! Great job on a brutal work out!
August 8 WOD
LOVE the WARM UPS – Although my coordination has a LONG way to go with those Rope rolls!
E90s for 30 Min
10 Cal AB – 42s/39/45/51/57
5 BBJO+10 kipping pull ups – All UB 42s/39/42/43/43
50 DU – 28s/33/34/34/28 (1 trip in sets 2,3,4)
5 BBJO + 10 Walk Lunges @ 45# plates – 55s/56/61/60/59
***Was thinking this was a fun one and fairly easy….until I got to round 3!!! Kept telling myself that on round 5 I could just coast through it all….but I didn’t…I still pushed hard.
Hi,
R1 up to rowing 293m
R2 up to t2b 18 reps
R3 up to t2b 8 reps
R4 up to t2b 2 reps
Bye
SO HARD! Scaled to 65 lbs
6:21; 7:20; 8:10 (oops); 8:58 (yikes)
One of the hardest conditioning sessions in a long time!
As soon as I saw the STOH at 30 reps, right into TTB at 20, my heart sank and I knew I will be in for a horrible time. 🙂 I will definitely be scaling, either weight or reps. Or maybe BOTH! 🙂
Yeah this was crazy hard! After the first round I knew it wasn’t going to be good lol! But you will crush this – your conditioning is so good!
Yeah this one hurt!
1st round rx – left me only 30 sec rest. Dropped weight to 95lbs for last three rounds giving me about 60 sec rest. That was WAY harder than I thought. Great WOD!!
1st Round: 8:00 rowing only 200m
2nd Round: 8:00 rowing only 200m
3rd Round: 8:00 rowing only 200m
4th Round: 8:00 rowing only 250m
Had to substitute Knees-to-Elbows for TTB after the 1st round
And yes that wasn’t easy
Very abbreviated session due to some time constraints
2 rounds of 8 min
400 meter run
25 SOH 75lb
20 T2B
500 m row
6:42, 7:00
Oh my…..I thought we had the timed conditioning workouts behind us now ? Managed to do only 250m rowing each round to catch my breath.
Used 35kg with push presses. Did an hour of shoulders workout yesterday ??
Haha! Bwa ha ha! Mu ha ha ha ha!
I’d expect one of these per week for a while. )
Yesterday with my wife:
30min EMOM
1- 15/10 cal AB
2- 5 T2B + 5 burpee
3- 10 Alt DB snatch 55/35
4- 5 T2B + 5 burpee
5 – rest
(Felt fine mid way, but by the end I was devastated)
Today OT8M for 32:
400m
20 alt DB push press 55#
13 T2B / 7 v-ups
500m row
– 6:05/6:18/6:15/6:17