A.
Three sets (12 minutes) of:
30 seconds of Dynamic Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds
B.
Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups
A. Bryan – dynamic push-ups: 11, 12, 12. Toes to bar: 11, 11, 11. Chair tuck holds vs. L-sit: 30 sec holds.
B. Bryan – 2:20, 2:23, 2:28, 2:25, 2:26.
A: Dynamic PU (2x15kgs) 10 / 13 / 14
T2B 13 / 13 / 12
L-Sit Progression one foot on the floor 30 sec
B: 2:20 / 2:13 / 2:17 / 2:20 / 2:30
A. Dynamic push ups (2xrogue 45s#+1×10#)
18/17/15
Toes to Bar: 21/13/14
L-sit: maybe 20 second cumulative/Rd
B. 1:45 / 1:40 / 1:36 / 1:36 / 1:36….push ups are by far one of my strongest movements, runs done in 1:15 average, all push ups u/b.
A: done didn’t count reps 🙂
B: ranged from 2:31-2:52
The 400 is the devil! I can run 5 miles and less winded than that damn 400!
haha Intensity will do that to ya! Great work lady!
A. Push-up: 13, 13, 13
TTB: 19, 17, 14
L sit: done. Not pretty. Need to work on this
B. 1:53, 1:52, 2:03, 2:11, 1:59
(Runs: 1:17, 1:17, 1:20, 1:29, 1:23)
A.
Dynamic pushups: 12, 11, 12 (45’s)
T2B: 20, 16, 12
L sit: modified – held an L position on a box with my feet extended but slightly supported on the box.
B.
2:22, 2:20, 2:26, 2:30, 2:43
Ah, running. So simple. So sucky.
Solid work!!
A. 2(45#) plates 16,16,14
T2b- 16,14,12
L sit- needs work
B. 2:51-2:12 rest
Erased my numbers before I wrote them down. First three were close then it slowed down on the pushups
A. Used stacked 25+10 hi-temp plates
Rd 1 – 14/18/1
Rd 2 – 14/14/1
Rd 3 – 15/12/1
B. 2:15/2:08/2:02/2:04/2:06 did 1min abmat after push ups each round
A1) Used 25# Rogue Hi-Temp plates: 12/12/10
A2) TTB: 17/16/12
A3) Ring L-sits (I don’t have parallettes), held for :30 all rounds
B) 2:41/2:39/2:33/2:35/2:32 – 400m runs @ 1:37-1:44
You got faster!! haha That’s great Holly 🙂
Did I?! Haha…thanks Catherine!
A: Completed, didn’t note the reps.
B: Completed, but couldn’t do that much Push-Ups. Did 25-25-15-15-19
Thats ok Chris! Way to be smart and listen to your body
A.
1. 12, 12, 12
2. 12, 11, 13
3. Did Hollow Holds 20+ seconds
B. All rounds sub 2:25
Couldn’t due all of B, but got a good sweat going:
A. See attached.
B. 3 rounds, 1:53/1:40/1:36
What app is this?
It’s called Strong and it’s great for linear progression workout programs. Sufficient for crossfit though… it’s not exactly built for a widely varied workout program.
A1. Dynamic Push-Ups w/ 45# Rogue Bumper Plates (3-3/4″) – 13/15/15
A2. TTB – 16/16/12
A3. Parallette L-Sit – kinda
B. As Rx 1:59 / 1:57 / 1:58 / 1:55 / 1:56
… broke the push-ups 15-5-5 each round … give or take 1:20 400’s
Great work!
IT tyrants block YouTube at work. Can anyone give a quick description of “dynamic push-ups”?
Set up plates outside of your hands (to a height that fits your capability) – regular push-up off the ground – “pop” hands up to the plates at extension – hands return to the ground – rinse/wash/repeat
Perfect, thanks a bunch.
Thanks Chris!!
Track(turf field) work today.
Partner wod
5 rounds of jog:sprint:jog down and back
30yd:60yd:30yd
20:60:20
10:80:10
Did a baseline 800m before and after. Only dropped 5 seconds even though I felt like I was wearing a weight vest.
Great work Anders!
A: Completed
B: 20:47 (Hand released push ups)
So for future reference, when the workout says “every 5 min x 25 min” that means that you will perform the allotted work on the 5 min clock. For example, clock starts at 0:00 and I do my first round in 2:30… I then rest until the clock hits 5:00 before I go for my next round. Does that make sense? 🙂 Hope you had fun with this one!
That makes sense! will remember that for next time 🙂
Still got a good sweat going haha!