Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps (24″/20″)
60 seconds of Push Press (95/65 lbs)
60 seconds of Rowing (for Calories)
Rest 60 seconds
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps (24″/20″)
60 seconds of Push Press (95/65 lbs)
60 seconds of Rowing (for Calories)
Rest 60 seconds
Made some subs to limit the load on my lower back.
Air squats for wall balls
20lb KB
Kipping HSPUs for PP
Didn’t keep an exact count but just kept moving and made sure my back was stable.
Did both workouts (Friday’s and today):
FRIDAY’S
A. Back Squat x 2 Reps: 305/315/320/330/315 x 4 reps last set
B. 6-min AMRAP
— 3 Thrusters (135 lbs)
— 6 T2Bs
—12 KB Swings (28 kg)
Rx: 4 Rounds + 10
TODAY’S
— WB Shots (20 lbs): 35/35/35 (unbroken)
— KB Swing (24 kg): 40/40/40 (unbroken)
— Box Jump (24″): 22/22/21 (slow but unbroken)
— DB Push Press (40 lb): 20/25/26
— Row for Calories: 16/16/16
Time for a NAP.
you animal!
When that Spotify playlist hits your jam…
Did Thursday’s Wod
A. AMRAP in 40 min – 4 rounds + 400m run in 40:05
(8:15 / 9:32 / 10:17 / 10:04 / 1:57 400m run)
400m Run
40 DU’s
15 BBJO (sub for 15 cal AB)
40 DU’s
30 cal Row
B. 3 sets
Top of Pull Up hold on Rings w/ false grip 20s work / 40s rest
C. 5 sets
Tuck support on Parallel bars 30s work / 30s rest
Great work Candy!
Dropped into a box nearby that I just discovered offers free wods on Saturdays!
We did this partner wod for time:
Run 1000m together
80 box jumps
Run 600m together
40 clean and jerk 95#
Run 200m together
10 Farmers walks 50m with 32kg KBs
Then 800m sled drag at 180
It was fun. I think this class will be my go to on Saturdays
That does sound fun Nathan…Nice work!
Well done bro!
I appreciate the update by the way. I hope they’ll have a free preview of a workout down the road because I’d love to see what it’s all about.
Sounds like a good time! Nice work
Barbell class for me today.
Squat clean, hang squat clean, and jerk complex
Up to 135. Failed 155 multiple attempts. I did get some good feedback on minor technique issues.
5×5 bench and weighted pull-ups
165, 20
This just got worse as it went on.
1. 28/28/16/21/14
2. 26/23/18/23/15
3. 21/20/19/20/16
Ran sprint intervals afterwards.
This one looks intense! Great work
Hot and humid for this one today! The last round was brutal! Ha ha!
Did DB push press (35#) and subbed 100′ shuttle run for the rower:
Rd 1: 29,40,19,25,6
Rd 2: 24,35,16,20,5
Rd 3: 25,29,16,17,5
Total Reps: 311
Yay rest day tomorrow! 🙂
Dude, you smashed that.
Thanks Mike! Looks like you hit it hard too!
Smart move on the DB push press 😉
Ha! Thanks! You too 🙂
A. Back squat 5×2 325
B. 6m AMRAP: 3 Thruster #135, 6 T2B, 12 KBS #70
5 rounds + 1 thruster
Cross country run with 10.5# vest 15.17km // 1h19m46s // avg pace 5:15/km (last week with 8# vest: 13km // 1h12m43s // avg pace 5:35/km) At 10km I was at 52:30 which is 4min faster than last week so I’m happy about that. The trail we went to today was a lot nicer than last week’s so a better performance was expected but this went beyond what I thought. After the 12km mark it started to get real rough on my joints though so I don’t think I will keep pushing the weights on the vest for distances that long.… Read more »
Great work TGJ! Enjoy that rest day!
Bro you’re nuts. Also, the same thing happened to me a while back when I was all about that vest life. I should have eased into it, but didn’t and paid the consequences for it (mad shin splints).
Keep up the good work brother—always proud of you ??
Thanks Padre. I appreciate you sharing this, I think I need to be careful with it indeed. Talking about nuts, you’re a savage doing what you did today and hitting those numbers!! You keep on trucking as well, super proud of your hard work and results eventhough I like to joke around about that million dollar smile… let’s keep crushing!!!
Subbed 45 thruster and burpee 1 rep =1.5 cal
98+86+82