Warm-Up.
Spinal Flossing
Band Distracted Elevated Ankle Pulse x 30 seconds per ankle
Squat Rocks x 30-60 seconds
(hold in whatever position feels the tightest and try to breathe into that position)
Followed by…
Tabata Warm-Up x 3 sets:
20 seconds of Banded Squats
10 seconds of Rest
20 seconds of Plank Walks
10 seconds of Rest
20 seconds of Tuck Jumps
10 seconds of Rest
20 seconds of Plank Shoulder Taps
10 seconds of Rest
Then…
Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Wall Ball Shots (20/14 lbs)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings
Please adjust the repetitions to provide a sufficient challenge to your current ability level.
Done (subbed 120m run for assault bike)
That was a yucky one.
Subbed 10 HSPU for push ups because we did Sat yesterday. Pecks are toast.
7 cal AB – 23, 22, 21, 20, 22, 24
Wall ball – 37, 40, 40, 41, 43, 44 – UB for 2 then 15/5
HSPU – 43, 33, 47, – 8 reps for the rest, 38, 36, 39
BJO – 24, 22, 25, 25, 26, 26
FLROR – ✅
Feel thrashed.
All done as prescribed, good fun!
Your idea of fun must be different then mine ?
1. 200m row
2. 20 WBS 20#
3. 20 push ups
4. 15 BJOs 24”
5. 30s FL Rings
6th round not much rest on rows, WBS or PUs.
WU + 10 Min TM run with Nasal Breathing (and my new Xero Shoes) A. EMOM for 30 min 7 Cal AB 20 WB Shots 25 Push Ups 15 BJO 30s FLOR ***First 3 rounds all elements between 30-40s, last 3 rounds between 35-45s to control heart rate. All the nasal breathing I’ve been doing is definitely paying off…the 15-30s rest between each element felt GREAT! Wall Ball Shots were definitely the toughest part for me. B. Power Abs 10 min AMRAP – 4 Rounds + 18 reps (1r+10 reps more than the first time I did this last month)… Read more »
200m row
12 wall balls (tough)
20 push ups
12 Jump over
30sec rings
Done RX except for rounds 3,4,5 only 20 pushups and round 6 only 15. Definitely felt like I was going to ? in the 5th round and really struggled that 6th round!
Nice job getting through it despite the close call..?
Haha! Thx!
Great job! I definitely considered my life choices in round 5!
Row 150
20 wall shots 20lbs
25 pushups
15 box overs 24”
Push-up holds on parallel pars 30 sec
Still tired from last week
Good work today
Great job!
Modified based on equipment limitations and the fact that I did a metric meathead ton of chest yesterday.
1. 40 double unders
2. 20 goblet squats @ 35#
3. 5 strict hand stand pushups
4. 15 box jump overs at 24”
5. 30 seconds of FLR on floor
x6
Not bad!
Ooh good idea! I just did 160 push ups yesterday and was dreading doing more today. HSPU is a great plan!
Never mind. HSPU were NOT a good idea! ???♀️
A. As Rx:
Broke the push-ups 10-8-7 – the rest UB.
… sneaky way of slipping in volume … thanks for the programming.
10000m recovery row
I’m pretty beat up from doing 3/4 of Murph yesterday in the partner wod. I still wanted to move after missing last week.
43:54
Thats just a crazy row Mike…great time! I dare say I’d be there for days!
Thanks! Rowing is in my wheelhouse for sure. If I was going for it, I’d want to be under 40 minutes.
Edit: I originally put 20 minutes! 5000m sure but 10k…
Did everything as prescribed exept for the push ups in all the rounds hit around 22-23
Just Rx. Very nice Workout. Could hold my pace
Row 01:55
Wall ball Shots: 38secs
Push-Ups: 27secs
Box Jump Overs: 45secs
Nice job banging out those push ups
Done.
Subbed in 10 pull ups instead of the front lean.
Pretty fun.
Great work JB!
A. As RX
*10 cal all out assault bike sprint (20-25 seconds)
*rings wouldn’t go low enough so did 8 ring pull ups instead
B. 3 rounds
10 ab roll outs @30kg
15 face pulls
20 hollow rocks