Workout of the Day
Keep a running clock throughout parts A-D.
A.
For time:
Row 1000 Meters
20 Deadlifts (315/215 lbs)
15 Burpee Box Jump-Overs (24″/20″)
50 Double-Unders
Rest until the running clock reaches 10:00, and then…
B.
For time:
Row 1000 Meters
20 Deadlifts (275/185 lbs)
15 Burpee Box Jump-Overs (24″/20″)
50 Double-Unders
Rest until the running clock reaches 20:00, and then…
C.
For time:
Row 1000 Meters
20 Deadlifts (225/155 lbs)
15 Burpee Box Jump-Overs (24″/20″)
50 Double-Unders
Rest until the running clock reaches 30:00, and then…
D.
For time:
Row 1000 Meters
20 Deadlifts (185/135 lbs)
15 Burpee Box Jump-Overs (24″/20″)
50 Double-Unders
———————————–
TEAM WORKOUT OF THE DAY
A.
Three sets, not for time, of:
4 Bar Muscle-Ups (unless your hands are torn up)
20-Meter Handstand Walk
45 second L-Sit
50 Double Unders
B.
In two person same-sex teams (M/M, F/F), complete five rounds each of:
20 Kettlebell Swings (32/24 kgs)
15 Chest-to-Bar Pull-Ups
10 Thrusters (135/95 lbs)
Each partner completes one full round before tagging out.
Wow…. This was fun but I did terrible!
1. 4:32 row, 5/5/5/5 on the DL, only finished the burpee box jump overs…
2. 4:29 row, 5/5/5/5 on the DL, only got through 5 double unders.
3. 4:31 row, 10/10 DL, 9:30
4. 4:32 row, UB DL, 8:30
Done on Monday due to a very busy Easter! Also, my L ankle still hasn’t fully healed from being sprained a week ago. I did rowing with one foot out of the straps. DU’s were sketchy.
A. 10:45
B. 10: 20
C. 9:55
D. 11:35
Done on Monday.
A. 8:22
B. 8:07
C. 8:09
D. 8:33
Monday instead of Sunday.
Did one round of the 1000m Row/Deads/BJO/DU’s
Then did all if the team portion A by myself, same for B.
A. 8:16
B. 8:13
C. 8:00
D. 7:46
Team
Paulo/Ken 32:13
David/Arvin 33:30
Raf/Chris 40+
With a 35 minute time cap:
Nickey/Yen 4 rounds
Tin/Rachelle 4 rounds
Team version:
A. Done
B. Noah/Kyle/Ryan- Started each round when the person in front got done with the pull-ups- about a 1:1 work to rest 19:37
Kelsey/Ashleigh: 23:10
8:24, 7:32, 7:50, 7:36
A. 7:04, 7:31, 7:29, 6:50.
Then did 30 muscle ups.
A. 8:30
B. 8:27
C. 7:56
D. 7:19
This pretty much turned into an AMRAP for me. The deadlifts were very heavy but I did finish all the rounds.
A. 9:35
B. 9:25 (started a bit late as I had to change my weights and didn’t have much time. )
C. 9:00 (started a bit late again due to weight changes.)
D. 8:30
This was rough but at least I got to work on alot of weaknesses all at once! 😉
7:46- 7:24- 7:50 – 7:26
A: 7:03
B: 7:00
C: 6:54
D: 6:22
I think I kept the pace pretty consistent throughout the whole thing. Obviously dead lifts got easier although the row did slow down by about 15 seconds at the end. Content with this.
TEAM:
A: Done
B: 34.40
A. 8:27
B. 8:44
C. 8:49
D. 9:00
Starting cramping badly in my vastus medialis during C and D. These longer workouts are not my forte.
A. 7:25
B. 7:34
C. 7:28
D. 6:59
One of the most miserable workouts I have ever done
A. 8:09
B. 8:20
C. 8:24
D. 8:23
Did the Stations of the Cross WOD for Easter weekend on Saturday and it pretty much destroyed me….but I really wanted to do it. Definitely feeling that one still today.
Brian Fogarty (Northwest)
A. 8:24 (DLs: 3, 5, 5, 7)
B. 8:16 (DLs: 12, 8)
C. 8:02 (DLs: 15, 5)
D. 7:24 (DLs UB)
8:56/ 4:22.8 row
8:32/ 4:29.2 row
8:15/ 4:38.0 row
8:18/ 4:45.3 row
TEAM WORKOUT
A. Done (Bar MU 2-2-4, hands we’re beat up)
B. 33:50. Went guys vs girls simulating teams of 2. 2 guys go at once while guy 3 rests. Swings unbroken. Pullups last 3 sets we’re 5×3. Thrusters, broke first two sets, no reason, went unbroken for last 3.