Warm-Up.
Wrist Stretch x 30 seconds per wrist
Assault Bike x 30 seconds
Banded Lateral Walks x 30 seconds each direction
Row x 30 seconds
Banded Glute Bridges x 30 seconds
Shuttle Run x 30 seconds
Banded Squats x 30 seconds
Then…
Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:
2 Minutes of Rowing (for calories)
2 Minutes of Burpee Box Jump-Overs (24″/20″)
2 Minutes of Assault Bike (for calories)
400 Meter Run
Note number of calories/reps achieved in each set. Compare your results to April 3, 2019.
You can take your time on the 400 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.
completed
I didn’t record anything 1st week back and I was wrecked in a few minutes, the rest was a grind.
A. 5 sets tempo front squat + front squat 53X1
245
B.7 round E90sec
30 double under
2 hang squat clean #185
1 split jerk
C. 21-15-9
Cal row
Cal air bike
21 cluster to finish #135
A. Quick hotel Wod
12 min emom
15 pike pushups
15 pushups
20 vups
All UB
B. Pool time!
Don’t have an assault bike, so me and the misses did 400 run, 2:00 bbjo, 2:00 row, 400 run. Very hot. Very sucky
June 22 WOD
AMRAP 5 min – 3 Rounds + 13 reps
15 Box Jumps @ 20″
15 Push Press @ 65#
AMRAP 5 min – 4 rounds + 8 reps
5 Devil’s Press @ 30# (first round then dropped to 25#)
15 Air Squats
AMRAP 5 min – 5 Rounds
5 Strict Pull Ups – All UB
15 Push Ups – in mostly sets of 5
3 Rounds
30 Russian Twist @ 10#
20 Abmat Sit ups
10 Roll to Candlestick
50 Standing Oblique crunches with 35# DB’s
Yesterday:
A) Partner wod, with 18′ timecap:
1000 mts run
50 alt kb snatch 24 kgs
40 pull ups
30 bar facing burpees
20 hspu
2 rope climbs
* OTM 4 deadlifts 100 kgs
** Max Reps bar facing burpees until timecap
Time: 14’34”
Completed 56 burpees
I felt very nimble all the way here, although we didn’t split evenly the work as I focused on getting the DLs out of the way
A. As Rx except: 24″ Goblet Hold KB Box Step-Overs (1.5p)
Row (Cal): 41, 41, 41 (123)
Box Step-Overs: 24, 22, 21 (67)
AB (Cal): 26, 25, 25 (76)
400m Run (finish time): 7:55, 8:02, 7:58
… great sweat … box walkovers to AB was rough … decent sub for Burpee Box Jump-Overs … off to the cottage for a few weeks – train hard and rest well crew.
Row: 43/41/36 = 120
Bbjo: 16/14/16 = 46
Bike: 28/26/26 = 80
Overall, +6 on row, even on bbjo, +23 on bike since April. Win!
Modified to 4 sets OT8m:
20cal AB
500m row
400m run
-6:07/5:57/5:32/5:08
First time running since straining my Achilles 2 weeks ago, and I felt some minor tightness on the final 400m. I’ll probably avoid running for another 2 weeks and focus more on Achilles rehab.
Sounds like achilles is healing well – impressive negative split times!
Sorry to hear about your injury – taker easy.
Just another reminder of my age. I’m more surprised when something doesn’t hurt!
Good morning everybody…
A. 42/20/36 (98)
42/21/28 (91)
39/20/30 (89)
278 total reps; I was +13 on row, +1 on burpees, BUT -8 on bike. +6 overall.
impressive push today Chris!
Net win! Nice consistency on row and BBJO
Thanks, James. Safe travels this weekend!
Jeez Chris you demolished the Assault Bike … super impressive.
Off piste today, as supposed to be rest day, but travelling until Sunday night so wanted to get something in. Focus on weaknesses. A. BMU accessory – went for an attempt every 45 secs for 12 rounds. Got rid of habit of bending knees at transition point, but not quite timing the hip pop and active lats/situp at the same time. Also seems like i have too much weight in my hands for them to spin around the bar, suppose that will come with being more weightless… B. Ring accessory 3RNFT 15 sec false grip bent arm hang 12 feet… Read more »