In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run
80 Walking Lunges with Kettlebell Farmer’s Carry
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (switch arms and partners as needed)
Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.
A. Bryan (solo – 800m run every other round; 40 stationary lunges, 35 # dumbbells, 1:1 work:rest; 200m farmer carry, 35# dumbbells, 1:1 work:rest; 20 kb push presses, 53#, 1:1 work:rest) – 2 rounds + 400m run.
Day behind WU – Libby’s warm up…took about 35 min, but well worth it! A. E2M for 1 min Hang Clean x 1 55#, 65,75,85,95,105,115,125(f,f,f) These felt really really good up to 115 and then I got greedy and went for 125 and fell on my ass! Made a couple more attempts, but was gun shy and wouldn’t squat under. From there I tried to just go to 120 but started catching bar awkwardly…so mad at myself for not stopping when it was good. But thanx to @joeymaltais:disqus suggestion…I deloaded @ 105,95,85,55 and they were back on track. B. For… Read more »
5 rounds of Regional 17.6: 24:44
#80 sandbag facing burpee sub.
111 heat index so I kept it slow and steady.
AMRAP 30. 3 rounds plus the run.
800m run
40 walking lunges
200m FC walk
25 single arm PP
Performed with 35lb KBs. Definitely could of gone heavier but I only have the 35s for bells.
Then.
4T 50 dbl KB cleans #35lb. About 4 min
Then
4T 50 push ups. About 2 min
Happy Saturday.
Anika & Luke
2 rds + 800m
20kg/28kg kbs
10km race event: 50:21
It was pretty hot (>20C) and sunny but it went well! Knee pain was much better and manageable, some adjustments with running technique made a significant difference.
Finished 4th overall, 2nd in men
Had a great time!
This is a totally different way of getting after it. Congrats Joey! I’m sure you felt great. If you don’t mind, can you share what adjustments you made to your running technique? I’d love to get better at it. Also, which one are you in the photo?
The pain Id been having on the outer side of my knee was associated with IT band. What I’ve been focusing on is glute activation, driving the knees forward and out (no caving in) and heels straight up and high. The heels up help drive the knees and Im trying to make sure my knee bends 90 degrees or more on each stride as much as possible (a narrow knee angle is more irritating for the IT band). The glute activation helps keep the knees from caving in. One more thing I tried to keep in mind is when my… Read more »
That’s awesome! Killed it! Congratulations!
Thanks Kevin! Nice work on the bike today
So proud of yet another accomplishment for you…you truly are an inspiration! Great pic! Hey Felix…give daddy a big hug for doing such a great job!
Congrats!!! That’s a sick pace and sounds like one hell of a battle at the end, way to represent!
Thanks dude! It was an awesome time
Dropped into a box that offers free Saturday team WODs. AMRAP 25 50 DB thrusters 40 abmat situps 30 Cal ski erg/row 20 burpee DB box step overs 10 rope climbs 1 round plus 148…I was too slow on the rope climbs for us to get that 2nd round done. Accessory: Is, Ys, Ts and misc. xover symmetry 2 rounds Bar muscle up negatives Skin the cat Front and rear lever negatives Belly to bar pull-ups Pseudo pushups T2B work… Breakthrough! I can now do near perfect form T2Bs. Did sets of 7 and 8 and felt really good in… Read more »
Looks like a fun time! Great work on the T2B that is awesome
It was so totally unexpected. I asked the coach for some pointers. She said show me what you got. She said bend your knees just a little and that was it. The overhead mobility was there, the rhythm came naturally, and I just had it. I couldn’t believe it. What a welcome surprise
Awesome to hear, congrats, but zero doubt it was gonna happen
That’s great! Such a good feeling when things start to click.
Made up my own today comprised of things I’ve missed out on. I found out that mostly what I’ve missed out on is the heat ?
A. OT2M for 18:
1- pull-ups 7x 53#
2- HS walk 45 ft
3- Ring Dips x 15
B. 10min EMOM – 7 thrusters 95#
C. AB reverse tabata – 58cal
D. 10min EMOm – 5 strict pull-ups
You killed this dude, great work!! Looks like you still got it
Just straight up conditioning on the stationary bike this morning. Intervals 90s/60s (x13). Kept HR around mid 140’s during the interval and came down to mid 120’s during the rest period. Good aerobic sweat session this morning 🙂
Do you wear a heart monitor? How is that helpful to you during a wod? Just wondering as I’ve thought of getting one but couldn’t justify the expense just yet.
I have Polar FT7. Got it on Amazon about 3 or 4 years ago. I usually only wear it on days when I’m doing just running or bike, and what I look for really depends on what I’m doing. If I’m doing 10 sets of 30s running intervals, it’s good to see how hard my heart’s working when I’m maxed out, and how long it takes my HR to come down between intervals. But if I’m out for an easy/recovery run/bike, I want to keep my HR low so I’m not working too hard when I should be relaxing more.… Read more »
Love this, thanks for the info
Great info! Thanks for sharing. I’ll do some research about this kind of heart monitor