Option 1: If you are one and done and/or are repeating the workout on Monday then complete todays training session.
Option 2: If you are repeating the workout on Sunday then take today as a full rest day.
A.
35-54:
Every minute, on the minute, for 30 minutes:
Minute 1 – Run 200 meters or Row x 250/200 meters*
Minute 2 – Ring Dips x 10/8 reps
Minute 3 – Russian KB Swings x 15 reps (32/24 kg)
55+:
Every minute, on the minute, for 30 minutes:
Minute 1 – Run 200 meters or Row x 250/200 meters*
Minute 2 – Stationary Dips x 10/8 reps
Minute 3 – Russian KB Swings x 15 reps (24/16 kg)
*Ideally I’d love for you to be able to alternate between running one round then rowing the next round.
B.
Every minute, on the minute, for 10 minutes:
Ab-Wheel Roll-Out x 5 reps + Bent Over DB Rows x 5 reps
Did 18.2 today, first time I was able.
7:01, 185# 5 attempts, failed @ 190# 2X.
Would like to redo tomorrow.
Did the performance class this morning
Strength
9min emom
8,7,6,5,4,5,6,7,8
Thrusters
95,115,135,155,185,155,135,115,95
WOD
200m run
21 hspu
50du
200m run
15hspu
50du
200m run
9hspu
50du
Rest 2min
3rounds:
15deadlift@225
20c2b
15box jump
Time : 19:08
A) Had to change up the EMOM a bit. Minute 1- 5 strict pull-ups Minute 2 – 5 strict HSPU (1abmat) Minute 3- 5 strict ring dips. B) done. Subbed out DB Rows with a version of Dead Bug-10 (on back, legs up and bent at 90 degrees. Holding 10lbs medball above Head and bringing it to the ground behind my head. Must keep lower back pressed into the floor throughout the movement) C) Oly class. Stayed light. Muscle Power cleans 3 sets of 3 at 85lbs. Hang Power Snatch 3 @ 65lbs, 3 @ 75lbs, 2 @ 85lbs, 2… Read more »
Joined the Saturday class which was a very similar workout as this but partner style. It was a 30 min partner amrap (alternate movements):
500m row
15 stationary dips
30 Russian KBs
60 Du
15 stationary dips
30 Russian KBs
500m row
We completed 4 rounds + 500 + 15 + 30
So individually completed 2000m row, 75 dips, 120 Russian, 120 DUs
Done.
I have to give you the full picture of how amazing this workout was for me…
Warm and sunny in Colorado. Garage door open, half a dozen deer in my yard. AND. My husband was available to help watch the baby monitor so I got to run! Enjoyed today a lot.
What an amazing Saturday!!!
Did 18.2 today at a gym in Denver. 9:20 / 115 (92%). Considering I feel pretty awful, I’m okay with the result. Almost had 125, which would have tied my PR. Whatever I have has moved deep into my chest now. Hard to breathe – it actually hurts… ?. Time to rest and hopefully be closer to 100% for 18.3.
Feel better!
Thank you, Miki!
Get better!
Thanks, Nichole!
Did 18.2 last night…9:57 and 136#. Started the cleans too light. I know the workout time is slow but I was literally seeing stars in the last 2 rounds! Was on track for closer to 9 mins. Might redo on Monday…
Good luck on the redo if you decide to go for it!
Thanks! I’m going to go for it. 🙂 I’ll repost afterwards. Hopefully I will improve! LOL.
7:37… i paced out burpees to slow.,squats where easy..
255, but pulled 275, got stuck under in bottom of squat… I’ll get it on Monday!!
did 18.2 last night. Did just ok with it. 18.1 was 6:27 & 18.2A was 245 I struggle with cleans and my legs were shot so I had to power clean. Think I coulda got 10-15 pounds!