Complete as many reps/calories as possible at each of the following 4-minute stations:
Eight rounds of:
20 seconds of Air Squats
Rest 10 seconds
Rest 2 minutes, and when the running clock reaches 6:00…
Eight rounds of:
20 seconds of Toes to Bar
Rest 10 seconds
Rest 2 minutes, and when the running clock reaches 12:00…
Eight rounds of:
20 seconds of Burpees
Rest 10 seconds
Rest 2 minutes, and when the running clock reaches 18:00…
Eight rounds of:
20 seconds of Assault Bike
Rest 10 seconds
Rest 2 minutes, and when the running clock reaches 24:00…
Eight rounds of:
20 seconds of Ring Muscle-Ups or Chest-to-Bar Pull-Ups
Rest 10 seconds
A. 108
B. 39
C. Lost count about 49
D. No assault bike so up to 69 DU and got shin splints; restarted the round for ab sit. About 40 ab sit ups
E. 39.
Did yesterday PC/DU wod
3:48 way to hungover for that
A. Jan 31 WOD E10m for 40min Run 400m on treadmill 15 BBJO @ 20″ 20 Alt Single Arm DB Snatches @ 35# Run 400m on treadmill 6:20 / 6:01 / 5:56 / 5:56 B. Today’s WOD Air Squats – 19/18/18/18/17/17/17/17=141 T2B – 8/8/8/8/6/6/6/6=56 Burpees – 7/7/7/6/7/6/6/6=52 Cal/Row – 4/4/4/4/4/4/4/4=32 C2B – 4/4/3/4/4/3/3/4=29 (last few rounds could have been questionable..I was high enough but did not touch the chest on the bar) C. Props to Jorge for letting me borrow this…first let me say…it’s very deceiving!! I did finish the full 4 rounds – but only got 3R + 3… Read more »
That is a ton of work and worthy of a full rest day. Perfect for the Super Bowl!
Wow that’s many calories burned! Carb day soon? I hope you took your own offer to take a full rest day today! Awesome job
Done could not keep count
Squats: 20/20/20/20/20/20/20/21 = 161,
T2B: 12/12/8/8/6/5/5/5 = 61,
Burpees: 7/7/7/7/7/7/7/7 = 56,
Cal/DU: 8/10/7/15/5/21/5/19 = 25/65,
C2B: 9/8/5/3/5/5/4 = 44