Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 200 Meter Run
Still a day behind.
PP up to 160. Looked through my records and couldn’t find a 1RM. Had 130 for strict and 165 for behind the neck jerk.
3 min amrap x 3
5 strict pull ups
10 KBs a 53lb
15 push-ups
3 min rest
3 rounds
2 + 24
2 + 16
Station 1: 20 DU + 10 DL @225
Station 2: 15 cal AB
Station 3: 12 burpee box jump over
Station 4: 250m row
Man, this was HARD! Legs burned the whole time. Battle of wills the last 2 rounds
A) “Big Bang”: 50 power cleans for time at 85 kgs (185 lbs). Time: 11’20” This is Rx weight on this benchmark for non-regionals level athletes. Did singles all the way. I was so impressed with myself here, I spent almost the entire day wondering how I was going to perform during this wod. My attack plan was to go for 5 per minute and aim for standard pace at all reps, had some minor issues with bar and those made me lose some time but that was expected. Very happy with this. B) for time: 27-21-15-9 – cal row… Read more »
A looks terrible as is, that u did parts B and C after… i tip my hat to u sir…
Seriously awesome work Jorge. Also looks like those HS walks are improving!
Thanks dude, i’ll post a video tomorrow of those HSW, not pretty but progress is being done little by little
Great work! It’s super fun to see your progress.
Day behind – been going on very limited sleep this week and lots of extra work around the house with remodeling going on. sooooo
A. Push Press
55#, 85,95,105,115,120,123.5 (1/2 # PR),125(f)
***I thought I had 124# on the bar until I took the weight off…owell a PR is a PR
B. AMRAP in 3 min x 3 rounds
5 strict pull ups
10 KB swings @ 24kg
15 push ups
2r + 29reps / 2r + 29 reps / 2r + 25 reps
Exactly – don’t sell short the work u put in to get that PR. Good luck with the remodeling
Nice job candy! Way to get the work in. I do a lot of home reno on our place and it’s hard to stop for an hour to work out when we are in the middle of job. PR… sweet!
1-20 double unders +10 deadlifts-225#
2-250 m row
3-12 Burpee box jump overs-20 “
4-200 m run
Set up a Tabata timer and Round 4, station one hiad to pause with: 05 seconds left to get my 10 deadlifts and otherwise everything went well.
This was cooker! Average heart rate 126, max 161 and 612 kcals burned
Way to stick with it Jay and finish up strong!
Thanks felt good completing DUs and DLs 4 out of 5 times under 90 seconds
Slowly but surely getting back at it.
Worked on some Push press and split jerk today as well.
Completed 3 rounds of the workout, I actually did some deadlifts yesterday so I was still stiff, but Rx’d it. Should be ready to go full next week.
Welcome back Mike!
Format as Rx:
Station 1: 20 DU + 10 – 225# Deadlifts
Station 2: 250 m row
Station 3: 15 – 24″ Box Jump-Overs
Station 4: 200 m run
… nice dose of conditioning felt like I could have cycled through this for hours … scaled the deadlifts as a long drive to the cottage awaits tomorrow … see you around – train hard and stay healthy.
Great work Chris…Have a GREAT vacation!!
Enjoy your vacay with la famille!!
Little remix to suit my ailing shin needs:
— Station 1: 20 DUs + 10 Deadlifts (225 lbs)
— Station 2: 15 Cal Assault Bike
— Station 3: L-sit Hold/Plank x 30 Seconds
— Station 4: 10 MB Clean & Overhead Toss (50 lbs)
High Five Teddy!!
??????
That was a good one. I HATE burpee box jumps so good to get through a do-able amount like 12.
Rounds 4 and 5 definitely slowed down on the run. That’s what took the biggest hit.
Finishing with snatch technique work.
Did yesterday:
A. Up to 265 PR
B. Rx. 4+7, 4+8, 4+14… Thought 5 was in reach on a really good day… Today was good though
Oh my god. Are you serious? B is completely crazy. Great job 🙂
in my wheelhouse as one might say ?
Holy shit
1- Congrats on A! Massive weight
2- Ridiculous B scores
I won the battle at 265, but it was about as ugly as it gets…my back arched a bit during the press and I staggered a little, but was able to lock out and control it overhead. 270 wasn’t in the cards today.
Still a huge victory man. Next time around 265 will look and feel better
Today is National Nathan Day.
That kinda has a nice ring to it!
Damn dude
Nathan = animal, dude you are a beast.
Some seriously AMAZING work right there!! High Five with a fist bump to you Nathan!
You crushed that WO today buddy! Huge lift and big numbers on B!
Feeling the benefits of the sugar reduction, i see
I didn’t think of that. Maybe I am. I’ve also had a few rest days and some creative WOD days too, so I came in a little refreshed. Though my legs are still smarting from 28 rounds of Cindy on Sunday. DOMS from that hurt worse than when I did murph!
Whoa! 28?!?!?!?!?!?
Sounds way more impressive that it is. When I was finishing round 28 and ready to be done, I looked at my phone and realized I’d initiated the Stopwatch rather than the Timer…so I was at 24ish minutes…decided to just finish rd. 28 and be done. But damn will 420 air squats wreck your lower body! I’m still not right.
Don’t sell it short… it’s still 140 pull ups, 280 push ups and 420 squats
Impressive part B! Wow!
Going water skiing and wake surfing all day. Should get a decent leg workout on slalom skiing.
Have fun that’s awesome
??♂️??♂️??♂️
SOOOOOOOOOO jealous! Enjoy!
Done!
Station 1: 20DU + 10DL 225#
Station 2: 15 Cal AB
Station 3: 12 BBJO’s
Station 4: Run 200m
All work <60sec per round.
Had to scale the DL’s because 275# for 50reps would’ve been too much of a wreckage. 225# got hard on the last two rounds, good scale.
In general, this was a mindgame after the first 3rounds. Glad this one is in the books. On towards conditioning gainz!
Agreed brother, 275 for that many reps would have broken me in half!
Push press
5×5 at 135
Metcon
4 rounds
3 min running clock to complete 400 m run, 10-95 lb push jerks, and 24” box jumps. 1 min rest between rounds.
Score is the number of box jumps: 68
Damn Mike…68 BJ…no grass growing under your feet today…Awesome work!!
20DU + 10DL 225 250M ROW 12 BBJO 200 M RUN Went a little heavy on the DL. Form started breaking down and only got 8 reps in the last 2 rounds using all of the 90 sec after UB DU. Was fun walking right to rower with no break. Rows in 60 sec, BBJO in just under min until last 2 rounds fell to about 75sec. Runs all in about 60. Any recommendations for scaling down the DL in this WOD? would an appropriate weight be one that could be done UB? I knew 225 was pushing it a… Read more »
If it’s any help, 225# was 71% of my 1 RM (315)…and it was perfectly challenging for me. Looking back I know a little more weight would have worked so my guess is that over 75-80% must be around where the average limit would be. Nice work staying in it until the end, I’m sure those limited rests added up fast
Thanks Joe. It does help. Not sure my exact 1RM. But I would guess about 300 or a touch under. It was fun to do heavy… well for the first 2 rounds. Thanks for the feedback.
Complete
DL @205
250 row
Definitely started to get hard on the last round
hello, who has not assault Bike and Row, how could he replace ??
25 empty 45# bar Sumo Deadlift High Pulls for 250m of rowing
Shuttle sprints can be a good sub for AB
1- 20DU + 10DL 225#
2- 15 cal AB
3- 12 bbjo
4- 250m row
Sets of station 1 done in 45-50s, everything else in 50-60s. Went way better than I anticipated
This one is a work of art. All about the breathing
Accessory: 4 sets bottom of rip dip hold 20s on / 30s off ✅
Looks like you had ZERO chance of not getting done with each element in the 90s. Great work Joey…as always!
Nice work on this one keeping your pace going and not slowing down.
You have really built up that engine, Joey. Fun to see you kicking tail on these wods.
Thanks Ryan! Funny you say that today… Around last christmas there was a point where I realized my metcons felt great and I was full of energy…more than ever. After doing Strength for 2 months and skipping a lot on intensity and metcons though it felt like an uphill battle to get back to that during the following months. During the 4th round of bbjo this morning I felt great and thought holy crap, MY MOJO IS BACK. The end.