A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)
A. 4+275m
B. 3+25 pushups (used a 30# ball and used the skier)
A. 3 + 350m row. Tripped like a million times on the second round of DU. Don’t know what happened. UB on the third round ??♀️ Scaled to kipping HSPU B. At home without a bike or wall ball. Sprinted on the TM for 45 sec (figured it would take that long for me to bike that many cals or longer) Was going to sub db thrusters but couldn’t feel my lats or shoulders after the first 40 push ups, so did KBS with 45# kb. 3 + 45 sec run (all runs on 9.5 on the TM). Had 10… Read more »
A. 15min AMRAP:
500m row
50 double unders
10 SHSPU
4+183 meters
5m rest
B. 15min AMRAP:
20 cal AB
40 push ups
20 wall balls (9ft target)
4 + 10 calories
May 31 WOD
A. For Time – 10:26 RX
40 Cal Row – 2:49
40 DL @ 155 – 15/10/5/5/5
40 Cal Row – 3:24
B.
BB Hip Thrusts x 5 @ 20X1 – 235#, 245, 250, 250, 250
Band Pull Aparts x 25 @ 1010 – Front / OH / Front / OH / 13 Front / 13 OH
A. 3 + 472 meters with khspu using 2 mats underhead
B. 2+ 36 pushups – bike doesn’t have a counter, so rode hard for 30 seconds.
Pushups=death! Set my sights on getting 100 of them done, and ended up with 116 so I felt accomplished ?
A) 3 rds plus 19 DUs. Did kipping HSPU B) 3 rds plus 31 push ups. Used a 14lb wall ball. Good grind. Exactly what I needed today. Forgot to post yesterday, but yesterday’s workout I did 155 on all tempo front squats and superset them with dumbell bench press, 60lb DBs for 15-20 reps each set. Took it easy on FS weight because of lower back. Skipped part B (again, lower back. Hinge movements aggravate it so Hang squat cleans were a no go). Did a vicious circuit of battle ropes instead. :30 on/off for 10 rounds switching between… Read more »
A. 4rds + 275m
B. 2rds + 35 push up. Push up made me look at my wallball wondering if it was a 30#.
C. Extra pec flies, bunch of cross over symm and core stabs
A) 2+550
B) 1+55
A. As Rx: 4 rounds + 270m
B. As Rx: 3 rounds + 15 cal
… I’m starting to understand why it’s called an Assault Bike … eesh.
Beast!
A. 4 Rds Rx with 5s to spare
B. 3 Rds Rx with 15s to spare, the push-ups slowed me down tremendously. Did 200 push-ups Sunday and Monday’s bench press. I paid for it today.
If yesterday was a 10 heat/humidity, today was 8.5 ?
Push ups were so hard
Good to hear. I haven’t ventured outside yet today.
Morning everyone,
Had to rest yesterday so I did this today:
A.
E2M Tempo front squat x3 @31X1
60/70/75/75/90/95/95/95
B.
3 RFT
500 m rowing
15 Hang squat cleans 50 kg 10.5/6.6.4/5.5.5
10 strict pull ups 5.5/5.5/5.5
17:46
C.
3 rds @tempo
Leg extension x15 25 kg
Straight bar lat pull down x15 50 kg