A.
Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
Please note times for each of the six sets.
Compare results to April 18, 2018.
B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
Primer: 8 Minutes
3 Ring MU
12 Single Arm OH Walking Lunges (6/6)
Score: 6 Rds
A. 2:42, 2:36, 2:57, 3:07, 4:19, 4:44
B. Completed
Did yesterday
A. Sotts press at 35# barbell front position SUCKED
A2. PC+J+ C+J
75/85/95/100/105/110/115/120/125/130
Last two power cleaned the C+J
B. Grace rx
3:20
Usually I can cycle first 10 and then sets of 5 that wasn’t a thing today
C. Now time for some hill sprint
First time doing this
1) 3:42
2) 3:22
3) 4:32
4) 4:47
5) 5:30
90+ degrees today in the PNW
This was terrible. Last time, it was winter (April is still winter in AK) and I was on a TM. This time it’s like a million degrees outside (85 in the shade) and I am not acclimated.
Hit a serious wall on round 4 and was feeling seriously sick in round 5 and crawled in round 6.
3:24
3:46
3:33
3:43
4:42
5:30
April
3:15
3:12
3:15
3:12
3:10
3:08
No B. Sat in ball and tried not to die.
Great work getting through it. I’m not used to running in the heat and humidity either.
Nice work pushing through it Janelle!
Way to gut it out
Today felt good, had to run inside on a woodway because it was too hot.
A. 2:41/2:39/2:43/2:40/2:41/2:43
B. done
Did competition MB and Hammer curls
Then 10 rounds, 30:60 AB, avg. 12 kcal each time.
Great work! What’s the secret to keeping a steady pace on the runner? I felt like I couldn’t stay in a groove. Haven’t done much running on one.
I really focus on my kick and pulling my heels up to my butt, that usually keeps me at a strong pace; when you think about your legs pushing that thing it just gets heavy and you feel like you are running up hill.
A) this is time left I did count down Tabata style and I’m too tired for math?.
1:47,1:56,1:35,1:29,1:11,1:00 had to modify T2B because my hands were going to tear and I wasn’t going to tear on Tuesday. It makes the rest of the week horrible.
B) ✅
A. 3:21, 3:22, 3:21, 3:28, 3:58, 3:51 all sets unbroken except the push-ups on set 5.
B. Done
A. Rx. Probably should have scaled but office got the better of me.
3:01, 3:06, 3:34, 3:26, 3:48, 4:56
T2B is still a tremendous weakness…but there have been improvements
Great work, you should have just forgotten it was supposed to be 6 rds like I did. With those time it doesn’t seem like much of a weakness
It’s the kip swing and rhythm. I had a rough time getting the timing right and I kept neglecting to push down on the bar and kick back hard because of fatigue. Best round was Rd 4 and I was able to do the first 9 correctly. Then swing like a pendulum on the next 3. But looking at it positively, each round I was able to string together at least a few with proper form. It was just so draining mentally
Still great work, and way to push through today.
Those are great times considering the TTB rhythm waa off. Well done sir
Team! Please make sure you’re drinking plenty of fluids. This workout was grueling (I’m still trying to recover!) and it’s likely hot outside for most of you. At least half your body weight in ounces. Plus proper nutrition! 😉
But how much whiskey per body weight in ounces… It’s got to be less than the water right?
A. Kids were sleeping so subbed 500m row for run. All else Rx
2:48, 2:50, 3:03,
Rows in a WOD like that gas you, way to still get after it,.
… Traveling had to modify due to equipment locations. It was raining so no track WOD?
A1. OT3M (5 sets)
400m on Trueform
-All between 1:40-1:45
A2. Every 2.5mins (5 sets)
8 strict pull-ups
12 GHD sit-ups
16 push-ups
-all between 1:00-1:15
B. Done
C. 10min Cindy
Nice subs! Still needed more “Cindy” after today?? It’s becoming your “thing”…
His thing is just doing whatever is a little crazy and intense that fits into an hour block
Finally someone gets me
haha! You did mention it quite a few times… but I still felt the need to yank your chain! You manage your time really well in the gym by the way. I ALWAYS end up being in there for more than an hour, especially if I’m doing something extra and I got a good warm up. Definitely have to work on that … my wife would definitely appreciate it
My life is one big time constraint ?
well done on the work with your conditions.
A. Rx’d 2:46/2:47/2:46/3:04/3:23/3:29
Had to start chalking my sweaty hands on the 4th rd. Slowed me down a bit but so did the heat.
I was 18:33 last time. I attribute the improvement to better strength on pull ups and ttb. My runs were similar to April. 1:35-1:40
B. Done
Great job on the workout and it’s fun to see your improvement!
A. Had to run on treadmill…rain rain rain here in NY (I ran on treadmill in April also)! The rest RX 3:05 / 3:15 / 3:22 / 3:19 / 3:27 / 3:19 April – 3:16 / 3;09 / 3:08 / 3:17 / 3:44 / 3:26 Only a total of 13s faster today, but in April I scaled the pull ups to 5 strict / 3 kipping. My times definitely would have been slower if I had run outside because I’m sure each round they would have slowed a bit. But the pull ups and push ups seemed easier. The T2B…well… Read more »
Great job and get that hand healed up!
Lucky me I beat the rain this morning. Nice work! Times barely fell off on each round.
Super consistent, nice work!
Nice work Candy.
April: 3:40, 4:10, 3:56, 3:35, 4:10, 4:32
Today: 3:24, 3:31, 4:05, 3:47, 4:29, 4:15
Overall, 32 seconds faster. I felt so much better, and the improvement to me is obvious. The runs were consistent right around 1:45, and the other movements were consistent.
Pull-ups 5, 3
T2B quick singles
Pushups 10, 6
B. Pull-up negatives
Ring dips
I worked on plank yesterday.
Awesome progress Mike!!
Awesome!!!!
Thanks Libby! I appreciate your posts each day. They have been really helpful for us all.
You crushed it Mike, great work today!
Hmm… Maybe I should have considered quick singles on the T2B
Wow – you crushed it! Way to go!
Thanks trion!
A. Scaled to:
6 strict pull-ups/10 T2B/12 push-ups
3:27/3:25/3:51/3:55/4:10/4:29
B. Rx done
Wow how eating poorly last week effected me today ?
Nice Jay!!
Anika:
A.I remember feeling like I was going to die on this in April! This time felt less terrible, so even though my times weren’t much better, I definitely improved. Getting outside to do the 400 takes a little while, so there’s not a lot of time between rounds.
4:40, 4:35, 4:37, 4:41, 5:09 (rested the 51 seconds after, so made this a 6 minute round), 4:40.
B. 1 round done and my toddler had a diaper blow out in the kid’s club. Oh well, I was toast at this point anyway!
Great work! I love the kid story too. Keeps life interesting!
Its not always about the time on the clock or the weight on the bar, but how it physically and mentally makes you feel…so inspiring to see this exact thing happen for you Anika! Great work as always!!
Amazing work today!!
I’ve been there (with the blowout)! Nice work. So the kids club… Are you doing wods at a globogym or Y or ??
Technically it is a globo, but at least it is a local business, not a franchise. They have been awesome enough to buy us a rack, platforms, bumper plates, etc.
This was terrible. I hate running. I really hate it. And it was like 9,000 degrees. But I didn’t die. Good job everyone!
A: 2:51, 2:55, 2:51, 2:52, 2:50, 2:54. Rx.
B: Done with 2.5 lbs. Rest of it done.
Well, for hating running… Looks like you run well. Good job on this. I’m about to go do it now. Wish me luck!
Good luck!
Ditto what Nathan said!! Very well done Chase!
Great work man!
You hate running and smoked it, well done.
A – didn’t blaze it vs April, but was way more consistent
2:49, 2:49, 2:48, 2:49, 2:58, 2:53
2:51, 2:53, 3:00, 3:12, 3:08, 3:25 – April
B – didn’t have time… had to hurry back for a 3:00 conf call, sadly
Nice work – great pace.
Very consistent…well done BFS!!
Dang!!! Fast times!!
Thanks, I think it’s cuz of the programming ; )
You killed this man, congrats!
Knew this was gonna be a big struggle for me as none of these movements are my strengths!
So because of this I worked up to a 230# snatch! Then did 5 min emom of 1 snatch at 215# and went 5 for 5!
A. Ouch.
3:08/3:23/3:43/3:49/4:17/4:22
B. Done but hammys started cramping on reverse snow angels
Thanks for the serious case of snatch envy
A. “Sisson” hero wod: 20m AMRAP
1 rope climb 20ft
5 burpees
200 m run
+25 lb plates
8 rounds
B. Done
Wow… just wow…
Thanks, been wanting to do this for a while and finally had access to a rope. Tore both hands on the last round haha.
Ummmm yeah…what BFS said! DAMN JT!
Unreal!