“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.
Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.
Movements:
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)
Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.
(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)
Prize:
Pride
In Tahoe for the weekend, so did my own thing today:
A. 20-min EMOM (every two minutes)
— 5 Clean to Overhead Toss w/ Tree Stump (50 lbs)
— 10 Push-ups
— 15 Ab Mat Sit-ups
B. 5-min Run: ✅
Double fitness part A. from past few weeks Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dynamic Bulgarian Split Squat x 15 reps each leg @ 10X0 Station 2 – Barbell Glute Bridge x 12 reps @ 21X1 Station 3 – Side Plank x 40 seconds each side Four sets of: Romanian Deadlift x 8 reps @ 3111 Rest 45 seconds Bat Wings x 6 reps @ 1215 Rest 45 seconds Plank Hold x 45 seconds Rest 45 seconds Dumbbell DT, 50lbs each hand. 6.28. According to beyond the whiteboard, that’s a 79%ile time, which… Read more »
Great work James..but I must admit the part I like best is working on the tan!! Hope you are having the time of your life on the honeymoon!!
Haha it needs lots of work! Having an awesome time, thanks. Great post from you, where did the push up complex come from?
The push up complex (or what ever you want to call it) came from my good friend @joeymaltais:disqus …he found it on Brute Strength. He sent me the link to the video and it looks awesome…so we are going to give it a try. The video gave other examples for T2B and pull ups…this is supposed to help build strength/endurance to do more reps. Joey is a great person to befriend…he is always researching and finding interesting ways to improve and build on strength and endurance that won’t interfere with our Invictus wods.
Thanks Candy, interesting. I’ll fire him a message!
Barbell class
Snatch complex
Power position and hang snatch
Up to 105
I went for 115 multiple times and just couldn’t get it. I need to get faster under the bar.
3 snatches at 95 lb
This was good technique work for me, and I got some good feedback and coaching.
Jerk 3 sec pause in dip and in recovery 3 reps
Up to 145
I might have had 5 more lbs in me this morning.
4 sets of
Pendlay row 95 lb
Seated box jump 34”
I like the final part! How did you find the seated box jump?
Here’s a good video for a seated box jump. https://youtu.be/3txyrQGWPyM
Wow…great day! Can’t even imagine doing a 34″ BJ with a running start…you’re doing them from seated position…Nice work Mike!!
Thanks and it helps to have my height advantage!
Hiked a 14er this morning; Mt. Bierstadt. Woke up at 3:10 to get to the trail early. 5 mile round trip. 2 hours 9 minutes up and 1 hour 58 minutes down.
Awesome! That sounds like a blast!
Good hustle!
Did Thursday’s
A. 70, 75, 80, 85, 90, 95, 95 – f x1 got 2nd try, to 100, (1f, 1g), 105, (1f, 1g), 110 f x 3, 1 good. 5# PR. Happy that I didn’t give up.
B. Nancy RX.
13:45 – all unbroken.
My last try was on the TM and 14:37.
Super happy I was actually faster outside.
Congrats on the PR’s!! Super strong and fast Janelle!!
Thanks Candy! You kicked my ass on the Friday WOD. So fast!
Way to go unbroken sister! ??
Thanks Teddy. It hurt bad on round 5, but just shut my mind to the pain and finished the darn work out!
Way behind on posting!! But here it goes Thursday’s WOD done on Friday A. Snatch x 1 35# – 80# in 5# increments ***These felt really good today…I videod a few sets and these look the best that I have ever done even at 75 and 80#. B. Nancy – RX 15:15 Run 400m 15 OHS @ 65# – all UB Friday’s WOD done on Saturday WU – Banded ISO holds and DL x 3 @ 85#, 105, 135 A. DL based off 225# (after logging on BTWB I see I messed up…my 1RM is 240 not 225) 160×5, 170×4,… Read more »
Took the mountain bikes out with the boys this morning for about 45 mins or so. Hit the road and some trails. Legs definitely needed this after the deads yesterday! 🙂
Fun! I need to pull my bike out again.
10km cross country run: 52:34
Felt some pain on the outside of my right knee joint and it made the whole run pretty difficult. This issue seems to be getting worse everytime, not sure if it’s my body adjusting to the long distance running or if there’s something wrong with my technique, did any of you experience this before? Will not be running again this week and planning to take thursday as active recovery and friday as full rest to set myself up for the 10km event next saturday.
That’s a pretty awesome time for having a sore knee! Good plan on the rest b4 the big event! Great training this week TGKJ!
IT band? The curious thing is that you continued to run with this pain. 🙂
Could be a number of things…too many miles each week, your technique, your shoes, your tight hips and IT bands…
After some research it looks like it could really be IT band syndrome. I haven’t been doing my glute activation exercises and I definitely underuse them when running… so Im gonna start with that and follow up on it with my PT. It makes sense. It’s not major, it already feels better (although still a bit of pain) after a few hours… but I want to make sure I take care of it before it becomes a problem. I strongly considered stopping several times and knew it would’ve been the right thing to do but I didn’t want to walk… Read more »
Props brother. When I would run 5Ks for fun (what was I thinking?!), I felt very similar pain and it turned out to be a torn lateral meniscus 🙁
Give it rest and see where it goes from there!