Saturday, December 3rd

2
Dec

Saturday, December 3rd

K-Hour WOD

“Daniel”

For time:
25 strict pull-ups
400-meter run
95/65-lb. thrusters, 21 reps
800-meter run
95/65-lb. thrusters, 21 reps
400-meter run
25 strict pull-ups

Post time to comments.

60 Responses

  1. JoJo

    17:57 #65
    Stirct pull-ups RD 1: 10-10-5
    Row 500 meters (no running)
    Thursters RD 1: 11-10

    Row (1000 meters)
    Thursters RD 2: 10-11
    Row 500 meters

    Strict pull-ups
    5-5-5-5-5

  2. JLee

    25 mins or so @ 85#

    Right knee locked up in 2nd run, wasted 5 mins whining and walking around. Made it up with 2x distance on assault bike. Pull ups at the end took about 3 hrs give or take. Thanks for the push guys.

  3. JLee

    25 mins or so @ 85#

    Right knee locked up in 2nd run, wasted 5 mins whining and walking around. Made it up with 2x distance on assault bike. Pull ups at the end took about 3 hrs give or take. Thanks for the push guys.

  4. elove1

    a)
    10×3 FS, 185
    Hspu – 7-6-6-5-5-4-4-4-4-

    b)
    5-4-3-2-1 Rope climbs
    Sled push lap, 225 btw sets

    c) 21-15-9
    Ghd sits
    Hip-back ext

  5. elove1

    a)
    10×3 FS, 185
    Hspu – 7-6-6-5-5-4-4-4-4-

    b)
    5-4-3-2-1 Rope climbs
    Sled push lap, 225 btw sets

    c) 21-15-9
    Ghd sits
    Hip-back ext

  6. Melissa TruHero

    18:13 with jumping pull-ups and 21 (24kg) kettle bell swings instead of thrusters #franlungs

    Then ab class with Ash

    Darcy is the real MVP!

  7. Melissa TruHero

    18:13 with jumping pull-ups and 21 (24kg) kettle bell swings instead of thrusters #franlungs

    Then ab class with Ash

    Darcy is the real MVP!

  8. ERIC S.

    21-15-9 deadlifts & c2b pull-ups
    @225
    50 double unders after each round
    8:12 Rx’d
    Hey Dan I blur the distinction btw cardio and strength training. Moving weight fast is just as good as monostructural training i.e. Running, rowing and the assault bike. -Eric (not a ultra marathon runner)

    Part two
    5 rounds
    5 clean & Jerks 205l/135
    5 Parallet Handstand push-ups 7 ” deficit
    15:38 Rx’d

  9. ERIC S.

    21-15-9 deadlifts & c2b pull-ups
    @225
    50 double unders after each round
    8:12 Rx’d
    Hey Dan I blur the distinction btw cardio and strength training. Moving weight fast is just as good as monostructural training i.e. Running, rowing and the assault bike. -Eric (not a ultra marathon runner)

    Part two
    5 rounds
    5 clean & Jerks 205l/135
    5 Parallet Handstand push-ups 7 ” deficit
    15:38 Rx’d

  10. dquat

    Old school clean and strict press.
    190,195,200,205,210x,210,215x,215x
    So close. Would have been a strict press pr. If you have a strong clean relative to your press give this movement a go. Curious who else presses better from the floor.

    Part deux. 4x 1mile assault bike repeats.
    2:24 415avg watt
    2:29 368avg
    2:28 368avg
    2:21 405avg
    90% for first min of first mile. 27cals. 37 is not in my wheelhouse

  11. dquat

    Old school clean and strict press.
    190,195,200,205,210x,210,215x,215x
    So close. Would have been a strict press pr. If you have a strong clean relative to your press give this movement a go. Curious who else presses better from the floor.

    Part deux. 4x 1mile assault bike repeats.
    2:24 415avg watt
    2:29 368avg
    2:28 368avg
    2:21 405avg
    90% for first min of first mile. 27cals. 37 is not in my wheelhouse