A.
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1
B.
For time:
50 Calories of Assault Bike (or Rowing if you don’t have an Assault Bike yet)
A. Bryan – HSPUs: 15/15/15/15/15; 35# kettlebell; 115# barbell row x 10 reps; Bodyweight Cossack Squats x 16. Christy – HSPUs: 15/15/15/15/15; 35# kettlebell handle carry; 45# barbell row x 10 reps; Bodyweight Cossack Squats x 16.
B. Bryan (25 burpees vs. bike) – 1:16. Christy (25 burpees vs. bike) – 1:15.
What’s the consensus on the airdyne computer accuracy on calories? I know that’s the standard, but I just installed a computer on my old school (original!) airdyne. I hit 50 cal by my watch at about 4:30 and 123 cal by 10 min. But my computer (Cateye Velo 9) read 1348 kcal in 10 min. ?? Hoping my watch is more accurate…
A) strict/kip 10, 7/3,7/3,5/5,6/4
25lb plates
185
25lbs
B) C2 rower, 1:27
6’2 205 helps in the row, not so much on HSPUs
3:30 on the air dyne. Why do I own this pain machine??
A1: 15/15/15/10/10
A2: 16 kg
A3: 94#
A4: 10kg
B. 2:58 rower
A1. 12-12-11-10-10 (shoulders did not feel good today; think I should have done more to warm them up)
A2. 20# very hard to keep my ribs down
A3. 115×10-115×10-125×10-125×10-135×10
A4. 26# for 4 sets x 20 and 35# x20 for a set (found my right inner thigh muscle is extremely tight)
B. 2:28 (extremely happy since I suck at rowing and the bike being as I’m at a disadvantage standing a whopping 5’4″, so I’ll take this. Assumed I was gonna come in around 3-3:30)
A1) 12 UB all sets
A2) 25# DB w/ bottom hold
A3) 10 reps @ 85# all sets
A4) 20 w/35# KB
B) 2:57 rower.
A. 1) did 3 strict and finished with 7 kipping weak/ I’m heavy
2) no kettle bells but used 30# DB holding from bottom
3) 145#
4)35# db
Straight into B) 2:11 rower
A1. Of 24″ box in pike position 10/10/7, 20″ -7/6 – these are too frustrating to me
A2.20# KB
A3. 85# 10x 5 sets
A4. 10# 16 each round, Ugh mobility i hate you
B. rower, bike from hell is broken 3:09
A1. 15,15,15,14,12
A2.16kg
A3.115,125,135,145,155
A4. 20 reps with 16kg kb
B. 2:39 Rx AB. Went all out for 45s and got to 22.8 calories, major quad cramps after that. And the worst part was the AB fan blowing cold air in my face!
A. 15 HSPU – did them kipping/ KB carry 25 lbs./ Row – 135/145/150×3/ Squats – 25 lbs. KB x 20
B. 2:04 – row
A.
HSPU 10/10/10/10/10
KB Carry 12/17/17/17/17
Row 40
Squats x20 w 12kg KB
B. 1:15 on bike.
Calling emergency.
A. 12/10/10/10/10
KB carry: 35#
95/105×4 all sets at 10
Cossack squat w/35# KB, 16x. As Chris M mentioned, these show areas to improve in. Big time.
B. Row 2:21
A.
10 reps
25# kb
105# bb
20 reps bw
B.
Anyone care to guess the world record time for 50 calories on the AB? And by “world record” I mean the fastest I’ve seen it completed. 🙂
I’m going to go with sub 35 seconds on the Devil’s Tricycle
Close! The Invictus record is 36 seconds however I just saw a YouTube video of a guy crushing it in 17 seconds!!!
dafaq…..
Wow he didn’t even seem winded…
For realz! I actually witnessed the 36 second ride in our gym though.
What the actual …?!!
A1. Strict HSPU: 5 x 10 UB
A2. KB Carry w/ 1.25p KBs
A3. Barbell Rows (2111): 95, 105, 115, 125, 135
A4. Cossack Squats: 5 x 20 (no weight)
… first time doing cossacks squats – quickly highlighted a host of “stuff” – flexibility, mobility, coordination, mechanics, etc – humbling
B. 50 Cal row: 1:55
… quick start then alternated between 5 power/5 regular pulls throughout.
5 rounds of:
A1: 6 SHSPU on 1st round then 3 on all other rounds
A2: Did bottom’s up press with 25lb KB (no room to walk)
A3: 10 reps @50kg
A4: 20 reps with 25lb KB
No part B as really short on time but looks like a good finisher for another day
A. Done
HSPU sets of 10
Bottoms up 35# KB (didn’t know if this was overhead so I kept it in the rack)
Row 95#
Cossack 20#
B.
50 cal assault bike
3:04 RX’d
Paced around 65 rpm till last 30 seconds.
I’ll break 3 next time
A.
1) set of 10 reps
2) 12 kgs KB
3) 50 kgs
4)12 kgs KB for sets of 20 reps
B. FT: 2:45 of rowing 50 cals
As last week, my box’s classes up until the open starts, are previous open workouts.
I did 15.1 scaled
AMRAP 9′
15 K2E
10 deadlifts 40 kgs
5 snatches 40 kgs
Completed 4 rounds + 9 deadlifts
Then did 15.1a but had to cut it to 4 mins as next class was starting.
1 max C&J, went up to 60 kgs, although I feel I could have gone up to 70 if I hadn’t been cut short
Dude be careful a few of those Open WODs are soul destroying and not sure that they will “prep” you for the end of February
I’m attacking the scaled versions, mostly as a rehearsal of how I will mentally tackle the idea of doing an open workout.
But if I see something way out of my capabilities, even if it’s a scaled version, I’ll just ignore the class and will follow what we do in the program