PERFORMANCE & FITNESS
Warm-Up.
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward-facing throughout
Followed by…
Three sets of:
Plank Shoulder Tap x 16 reps
Reverse Lunge x 16 reps (8 per side)
Side Plank Hip-Dip x 10 reps per side
Then…
A.
For time:
400 Meter Run
60 Box Step-Ups (24″/20″)
60 Push-Ups
400 Meter Run
60 Push-Ups
60 Box Step-Ups (24″/20″)
400 Meter Run
19:57, Push ups were a solid 8:30 – 9 minutes of this…that second set was real fatigued.
Tempo deadlifts
3 sets of 5 at 20×1 at 345
I joined some friends in doing a version of this with a 40 lb weighted vest (for step ups and pushups only).
22:12
Pushups were so hard esp. the last 20 in the first round and 30 on the final round.
Have a safe and happy 4th of July weekend friends!
M 51/205/6’
19:30. It’s really hot today.
25:47” harder push ups for me/ my fitness isn’t so good! All sets of push ups was 3/10 6/5
Unbroken all step ups! Also 2’+ the runs!
LOVE this workout! Just wish I hadn’t waited until it’s 91*!
17:29 RX
Runs – 2:02 / 2:05 / 2:14
BSU – all UB and alternating about 2:30-3:00 each set
Push Ups – 12/12/8/8/6/6/4/4, 12/8/8/6/6/4/4/3/3/3/3 about 2:30-3:00 each set
23:45 push ups killed me
Great work Charles!
28:57 RX’d
Great work Mike!
19:33
Modified to 30PU (struggle bus), everything else Rx
30 is better than none..way to push through your struggles Mark!
17:40
Took my time on the first set of box step ups for some reason 🤦♀️
Thank you for posting first Kayla…really made me push hard on the last run..great work!
28:17
Used paralleles to do push-ups
98 degrees outside feels like 100 easily
I think we are all feeling the heat today..great work Josue!
16:31 Rx. Definitely a push-up WOD. Good job folks!
Haha, toe to toe Logan!! 👊🏻
Yes, to the second! Nice work and welcome back!
Man I wanted to keep up with you 16 min guys..just couldn’t push the runs any faster in this heat 🤮 and those push ups 🔥. Outstanding work Logan!
Nice work yourself. I loved the workout too. The second set of push-ups was a challenge for sure.
I got time capped missed last Run and 40 Step Ups. It was very nice wod. I’m happy I could go 400m run unbroken 😛 GL!
Congrats on your success Kote!
<3
16:14 RX’d
Not too bad, just came down to how fast I could do push-ups.
Spot on! and its all in the head for me, I could always go faster on push ups just something holding me down that I wont be able to do this rep 🙂
This time is just insane Lee..OUTSTANDING!
Back home for a couple of weeks so can get back into it 👊🏻
Warmup done ✅
A. Done rx
16’31
On paper it looked like a relatively easy one to break myself back in with, but by the 2nd set of push-ups things got a little harder and more broken up! Good one though, good luck everyone 👊🏻
Welcome home Al…your training never seems to take a hit from being away..absolutly remarkable.
Thanks Candy 👊🏻 I always recon if I can come back from trips away the same fitness as when I went, then that’s the best I can hope for.
Nice work on this one 👍🏻