Every 3 minutes, for 36 minutes (3 rounds of each), for times:
Station 1 – 50/35 Calories of Assault Bike
Station 2 – 50 Double-Unders + 20/15 Strict Handstand Push-Ups
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)
A. Bryan – (400m run vs. bike). Run – 1:46, 1:52, 1:54. HSPUs – 10, 7, 5. Run – 1:51, 1:52, 1:56. Push press – 2:20, 2:23, 2:23.
Used 1 abmat and 1 10# plate for hspu
Round 1, completed everything
Round 2, only got 30 cals
Round 3, only got 17 cals – basically used the bike as recovery. ?
Runs were around 2 min
This wod sucked bad things! Would’ve been much easier in cooler weather!
1) 35 cal bike) 2:26, 2:57, 3:40 (fighting tingling and light-headedness last 2 rounds-yuck)
2) 50 dbl- unders/ 15 hspu’s with knees on 24″ box) 1:35, 1:31, 1:47- missed several times!
3) 400m run) 1:48, 1:58, 2:05
4) 20 t2b- unbroken/20 pp (#65) 2:20, 2:58, 2:58
Had to take three extra 1- minute breaks, i was getting too light-headed and tingly, needed to let my body cool off a bit! 91 degrees in the gym, way too hot!
Is there a name for this workout? It should be called Demons!
Rd 1- 50cal took 2:16/DU+20 broken HSPU/run-1:41/T2B+PP-UB
Rd 2- 36cal took 2:16/DU+15 broken HSPU/run-1:41/T2B+PP-UB
Rd 3- 32cal took 2:16/DU+14 broken HSPU/run-1:41/T2B+PP-UB
This was AWSOME but made me feel terrible at the end. That assault bike is tough.
I think this wod is called Suck-it! Haha!
That’s fitting!
S1: 2 min 12 kgs KB Swing : 24 + 24 / 28+28 / 24+ 24
S2: 50 Tuck Jumps + 15 SHSPU : done / done / 50 +12
S3: 400m
S4: 20 T2B + 20 PP 30kgs : 20+13 / 20 +12 / 20 + 9
Awesome job!
Only had time to do 2 rounds right before paddling practice. Did the 2 minutes ON 1 minute OFF
A. 33, 34
B. 50 DU + 12 Strict, 50 DU + 16 Strict
C. Completed
D. 20 + 20, 20 + 20
How was paddling after this?!
It was pretty good. Came to practice really warmed up haha. Probably gonna take a rest day today. Two days of workouts and paddling practice. Time for some recovery
Used 2 ab mats to scale the HSPU but still did them strict, scaled the push press to 15 reps except for the last round to stay in the time domain. Absolutely brutal!!!!
Awesome job though!
All times are rest left of 3 min
1. Rowed 35 cals 1:19,1:32,1:14
2. 7 strict, 15 Kipping, 17 kipping
3. 1:04,:53,:12 big drop off
4. 1:30,1:14,:45
Ub, 14-6,5-5-10 t2b
Push press ub all sets
Way to go!
A) 30/26/25
B) 50 total DU’s or SU’s + 15HR Push Ups each round (still working on practicing DUs)
C) 42/42/42 KBS
D) 32/33/32 (20 leg lifts + 55# push presses)
Did about 2:00w/1:00r and couldn’t run due to a storm so subbed KB Swings for C.
Great job! (and great subs)
Here’s what I did:
3 rounds of:
2 min row
50 jump rope + 15 L sit DB press
2 min sprint
20 toes to bar + 20 push press
LOVED 🙂 Thanks!
Crazy lady! Great job!
40-35-30 cals on assault bike
50/10 50/8-50/8 for DU/Hspu
Between 1:30 and 1:50 for runs, didn’t have a chance to measure the 400 meters. Just ran for about 1:30-1:50.
20/12-15/10-15/10 for T2B/PP
Finished whole workout in 31:30minutes. Didn’t take as long of rest as I should have between sets. Great workout!
Nice work!
I erased the whiteboard before I recorded my times:(
But apx times:
*Airdyne: 2:05 -2:10
*Du/hspu (10 wall facing with thighs on Wall and 5 kip) 1:45-2:10
*run 1:40- 1:43
*ttb/pp 1:55-2:10
Awesome job!
Had time to only do the class wod today:
3RFT:
50 DU
500m row
50 DU
500m run
16:38 Rx
Back to the Invictus Grind tomorrow! Nice job to everyone today!
Great job!
That was not fun.
35-34-35 cals on rower
50/13-50/10-50/12 for DU/HSPU
1:45, 1:48, 1:53 for runs
15/13-12/8-12/15 for T2B/PP
Rained during workout so my garage gym temp dropped from 100-84 during the workout and the rain cooled off the runs!! ?
Perfect timing on the rain! That sounds awesome!
Completed as rxd except for strict hspu. Presses are my worst movement and this translates to st. Hspu. Completed 20 reps each time strict/kipping. 10/10, 5/15, 0/20.
Really needed a metcon like this today. Thanks for the program. And excellent work everyone!
Woo hoo! We’ve been working a lot on strict shoulder movements so you should have plenty of opportunity for gaining some strength. You might also look into some supplemental work for the shoulders and pressing.
As Rx’d except for station 1. Did 400m run to get some volume in.
1 – each run between 1:35-1:40
2 – ub on DU’S, 10-5-5 for HSPU’s
3 – each run between 1:35-1:40
4 – ub on both ttb and PP
Oooff…
Garrrr!
Station 1 – 29cal, 26cal, 25cal (AB for 1:45)
Station 2 – 50 + 1 strict + 2 kipp, 50+ 3 kipp, 50 + 4 kipp
Station 3 – 2:00, 2:05, 1:58
Station 4 – 10 TTB + 10 push press (40 kg) each round
Think I could have done more on station 4 as had at least 2 minutes rest.
Was happy with my DU as I’m in a random CF Box in the Netherlands and had to use their ropes.
Great workout! Really enjoyed it!
Awesome job on this brutal workout!
Which one of you made CJ mad???? 🙂
Seriously!
Oh lord that sucked! Didn’t look as bad as it was! Also wasn’t sure what it meant re timing it so I timed each full round on rolling clock and got 12:07, 23:24, 35:24 but realise that’s not exactly helpful as includes the rests! Had to scale HsPU off box on knees and did kipping knees to elbows with a few T2B thrown in as suck at that. Shoulders feel a bit special but did a massive thruster wod yesterday
Awesome jog, Georgia! Super brutal workout but you did it!
Lol yeah thanks!!
Thanks! Yeah it was brutal but I liked that!!! 😉
Station 1 – 42cal, 37cal, 37cal (rowed for 2 minutes)
Station 2 – 50 + 5, 50+5, 50 + 4
Station 3 – 1:39, 1:42, 1:56
Station 4 – 1:35, 1:26, 2:04 (everything completed)
Head wasn’t in it today, not overly happy with my performance. Taking a rest day tomorrow to recoup.
Yay for rest days! Take care of yourself!