Warm-Up.
Hip Flexor Stretch + Posterior Activation
Followed by…
Two Sets:
Kettlebell Halos x 6
Straddle Pulses x 15.10.5
Plank Shoulder Taps x 20-30
Followed by…
Four Sets (alternate sides to complete 2 sets on each):
Kettlebell Windmill x 6
Waiter Hold Kettlebell Alternating Reverse Lunges x 6
Then…
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
40 Double-Unders
300-Foot Farmer’s Carry (32/24 kg KBs)
20 Dumbbell Thrusters (35/25 lbs)
10 Strict Knees to Elbows
Warm-up
A) Metcon
4rounds + 35 DU (RX)
D.1
following a week behind
done 3 rounds + 500m row + 40 d/u’s
subbed 95# bar for thrusters
3 rds + row. not my finest effort
4 rounds on the buzzer. RX except, I kipped the last KTE to finish the round.
That farmer’s carry though! Yeeeeooowwww!
Boom! 4 rounds is awesome!
I was doing it with my hubby and had to keep up. You know, for pride. 🙂
Holy smokes Janelle, you crushed it! Way to show up!
I had to break up the farmer’s carry every 50 yards 🙁
Farmer’s carry was horrible. I was able to do 100′ at a time but it still took a long time. The thrusters had to be done in 3 sets… and today I am SOOOO SOREE!
Rx 4 rounds + row, DU’s, 300ft FC and 10 thrusters
Rx- 3 rounds + 500 m, 40 du
Rx: 3 rounds + 60m row
Definitely tired after this one. Probably eat Domino’s after.
I may drown my soreness in a nice V&T…. also unwind after a birthday party for a four year old! Good work Teddy!
Mostly Rx: I subbed 1 60 lb kb in one hand and 2 44 lb kb in the other, and switched halfway through. I also did 16 thrusters with the 44 lb kb.
3 rounds + 3 thrusters
This was a good grind after what I did yesterday. Two great Wods for my conditioning which has fallen off a little bit this Fall.
Wow, that’s quite a trick to hold two in one hand! great work!
Haha. I guess that’s the “advantage” of being a tall guy with big hands.
Why would you need to decompress after a kids birthday party?!?
Three rounds + 5 thrusters. Those thrusters in total got me good.
Me tooo! Had to break it 3 times! Yuck!
GREAT WU! AMRAP in 30m – 3 rounds + 500m row + 40 DU + 295′ FC 500m Row – (1:16/1:15/1:13/1:17) 40 DU – (tons of trips first 2 rounds, UB last 2 rounds) 300′ FC @ 24kg KBs (200’/100′ all rounds in 20′ sections) 20 DB Thrusters @ 25# – (10/10, 12/8, 10/5/5) 10 Strict K2E – All UB ***After round 1 I figured out how to stay low and just run off those FC feet…doing it in the garage in 20′ sections is enough to make you dizzy! DB thrusters were more like squat+PP, but it’s all I… Read more »
Great work! This was a tough one with the long distance of heavy carries. I had a bunch of turns too which didn’t help me either!
Nice job as well. Not sure I will make this one up. Sounds like walking in a circle!!
AMRAP 30 of:
500m Row | 400m Run | 300 ft – 2p KBs Farmer Carry (6×50′) | 20 – 75# Thrusters | 10 – Strict K2E
3 rounds + 500m row
… good grind.
Great work Chris M…400m Run takes much longer than 40 DU!
Great work Chris and you took the harder road!
Sunday.
Did 4 rounds of the 2 min rounds of airdyne cals, lunges, row cals, and BBJOs. Ouch was tough.
Today
4 rounds
400 meter row
15 pull ups sets of 10,5
10 DL #205. Sets of 6, 4
Took about 20 minutes for the 4 rounds
Nice work JB!
Good work! I didn’t get to do that one, but it looked like fun.
Started with a Heavy 10 Back Rack Lunge within a 12 minute window.
50kg,60kg, 70kg,80kg,90kg, 100kg
WOD:
4 rounds + 500m & 40 du
Very Grippy!!
Great engine man. 4 rounds plus is awesome!
Holy grip.
Scaled to 3 rds 17:50.
Instead of thrusters: push press
3 rounds and 250m