Workout of the Day
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 10 minutes of:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell
Rest 5 minutes, and then,
As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Russian Kettlebell Swings (heavy)
A. Front squat session from earlier in the week. Felt heavy/ Failed at 95% –
B. perfect form push-ups. Rounds of 16-18-13-13-20.
Part 1: 7 rounds with 1:1 rest at 65#
Part 2: 4 rounds with 28 kilo KB with 1:1 rest. Between 1:10-1:15 every round.
Did the mainsite hero WOD “Bowen” today instead. 26:56. Just curious…does this programming include any hero WODs? I’ve been really enjoying it so far.
Did this one by myself.
A. 6 + 7 @115.
B. 5 rounds – used 24kg kettlebell
No work:rest ratio?
Sort if….I was feeling good, so I just ed rested as needed and kept going.
Together with Nadia we finished:
a: 10 rds +10
b: 10 rds+150 row+ 4 swings.
Great job, gals!
Solo straight through
A. 115#–8 rds + 2 burpees
B. 70# KB–6 rds + 150M row…My hip flexors are gonna feel this one!
No work:rest intervals?
No but looking back I might have been more productive, but I was able to do all exercises unbroken
Solo! 1:1 rest
A: 8 Rounds RX
B: 4 Rounds 70lb KB (that was rough!)
Rows took about 33-34 sec and kettlebell was around 45 sec I had to break up the last 2 rounds in to 3 sets of 5.
Nice work, John!
Thanks Michele!
Did it solo
A: 6 rounds + 12 reps (95#)
B: 6 rounds (50# KB)
Great job, Vic!
Joan and Odette
Joan RX for push press and 80 lb KB
Odette 55 lbs for push press ( first time for her at this weight, stepping up from her normal 35 lb bar)
5 rds and 12 reps for A
4 rds plus 150m 15 kb and 75 meters, so didnt complete 5 rds officially but I had Odette complete 5 rds…..she needs to move up to a heavier russian swing, but only had 35,55 and 80 was tge highest
Great job, Odette! That’s a huge jump! And you need more weight for the swings! Getting strong – Whoot!
Saturday is my “off” day so I did 5 rounds of Cindy in 4:20
5 CTB pullups
10 pushups
15 air squats
Nice, Justin!
Didn’t do the team WOD today. I decided to get in the pain cave an do a 1 mile sled drag at #135. It took about 20 minutes. The last 1/4 got in my head!!!
Nice work! I’ve never done it more than meters at a time, I cant imagine a mile!
Woo hoo! Sled fun!
That’s deep in the pain cave! think of your power animal. lol.
Did with Greg
A. 12 + 3 Rx
B. 6 + 150m + 13 kb (72#)
Fun saturday workout. I really enjoy the partner/team workouts!
Did with Brian sink
A: 12+3 Rx
B: 6+150m+13kb (72lb)
This was sneaky hard! Great week.
Nice work, guys!