Thursday, September 10, 2015

100 DUs 50 cal row 25 weighted box stepups

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7 comments:

  1. Craig FletcherSeptember 10, 2015 at 10:47 AM

    10:40 RXd. I think a bad time. I haven't done hardly any DUs in a year... those sucked. The 90 lb weighted step-ups were harder than I thought. Ass and legs were sore from front squats two days ago.

    Then we did 4 RFT: 20 KBS (45 lbs), 20 barbell curls (75 lbs), 20 situps. That tool 14:10. That was harder than I thought.. the curls were tough. Forearms were smoked.

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  2. UnknownSeptember 10, 2015 at 11:04 AM

    8:30 with only 60# on the step-ups and I did MCs instead of DUs.

    Then I did the 4RFT with 35# KBs and 53# curls, TT 14:50. The curls were bothering the bad shoulder but it feels ok right now.

    Good to be back at the gym w the fellas.

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  3. UnknownSeptember 10, 2015 at 11:05 AM

    Oh yes and also the 20 situps in the 4RFT.

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  4. UnknownSeptember 10, 2015 at 11:27 AM

    I like the killer effort coming from the Fletcher Garage.

    I did this same WOD today (2 times) with a modification of the 50 cal row to a 400 run. I do not have the 45# dumbells so I started with 95# on a barbell, did a few and quickly realized it was to much weight so I scaled it back to 65#s on the bar – those were hard.

    DUs have recently become a good friend of mine: round one took 1:20 and round 2 took 1:10 for 100 DUs.

    TT Round 1: 5:30
    TT Round 2: 5:28

    What would be another good sub for rowing — Sumo Deadlift High Pulls?

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  5. Craig FletcherSeptember 10, 2015 at 11:31 AM

    Hey Jason... I think the 50 cal row took 3 minutes or so, I can't recall. But ya, the typical sub for rowing is to go get a rower. LOL. Kidding.. the typical sub is one SDHP with a 45lb bar per 10M. For calories, that would be tricky. You'd have to have one of your pals do a cals/meters conversion for you. Not sure how many meters 50 cals was today, but it would be easy to find out. You are lucky you have good knees and back so you can run and do DUs. I'm jealous.

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  6. UnknownSeptember 10, 2015 at 2:53 PM

    I did this a little different. instead of DU's, I did 50 front squats of 75 lbs. Then 50 cal row, then 24" box steps with 70 lbs. TT 11:10

    Next I did 10 sets of 5 front squats. 3 rds at 145lbs, 7 sets at 115 lbs to keep it easy on lower back issues.

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  7. JustinSeptember 11, 2015 at 8:29 AM

    I checked the erg while warming up and 30 calories is pretty much so exactly 500m.

    I did this with DU's, 50 cal row, and 95#s on a barbell for the step ups. TT=9:30 as described.

    No supplemental work for me as I am sore enough already.

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