Wednesday

240724

Workout of the Day

Guest Programmer - HWPO
July 22-Aug 4, 2024

On a continuously running clock:

On the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Pull-ups
Front squats

On the 10:00
21-15-9 reps for time of:
Toes-to-bars
Hang power cleans

On the 20:00
3 rounds for time of:
10 bar-facing burpees
10 thrusters

♀ 65 lb
♂ 95 lb

Post times to comments.

Scaling:
There is a method to this madness. We have three consecutive couplets on a running clock. Each couplet should be completed in under 8 minutes in order to have enough recovery to continue on with good intensity. To be able to do this, you should pull back slightly on the first couplet and make sure you are not at max effort. Having a light weight and scaling the gymnastics to movements you are 100% comfortable with is important to hit the stimulus goal. That said, because you may scale to make the movements feel “easy,” you may fall into the trap of going too hard too soon.

This is threshold training — we need to work at or close to the threshold for three “intervals.” The first couplet has 110 total reps, the second has 90 total reps, and the last has 60 total reps. The degree of difficulty of the gymnastics movement lessens, but the range of motion increases. The most important factor is you, managing your effort. Speed has a cost and we need to save up to make sure we’ve got enough left over to buy out of today’s training!

GOAL: Threshold training
TARGETS
ADVANCED & BEGINNER: 6- to 7:30-minute time domain

Intermediate option:
On a continuously running clock:

On the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Jumping pull ups
Front squats

On the 10:00
21-15-9 reps for time of:
Hanging knee raises to chest
Hang power cleans

On the 20:00
3 rounds for time of:
10 bar-facing burpees
10 thrusters

55 lb
75 lb

Beginner option:
On a continuously running clock:

On the 0:00
1-2-3-4-5-6-7-8 reps for time of:
Ring rows
Front squats

On the 10:00
15-12-9 reps for time of:
AbMat sit-ups
Hang power cleans

On the 20:00
3 rounds for time of:
10 bar-facing burpee step-overs
10 thrusters

35 lb
45 lb

Coaching cues:
If you’re finding it hard to keep an upright torso in the front squat, imagine there’s a rope attached to your elbows that is pulling up throughout the entire movement. Keep those elbows up and notice how your torso follows suit, helping you to maintain a neutral spine and sound squat mechanics.

Resources:
The Kipping Pull-Up
Jumping Pull-Up Demo
The Ring Row
The Front Squat
The Kipping Toes-to-Bar
The AbMat Sit-Up
The Hang Power Clean
Bar-Facing Burpee Efficiency Tips
The Thruster

Find a gym near you:
View the CrossFit map

Comments on 240724

115 Comments

Comment thread URL copied!
Nate Gordon
August 2nd, 2024 at 3:55 pm
Commented on: 240724

26:40, 6:40 and 17:40 for previous rounds

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Derek Eason
August 1st, 2024 at 1:22 am
Commented on: 240724

Rx 3:53 - 3:40 - 3:12



*With a BIG 4:30pm Class at my Affiliate!


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Mike Fenerty
July 31st, 2024 at 9:09 pm
Commented on: 240724

Whoa! I underestimated this so bad. I realized I was in trouble quick. I know what the coaching says but I wanted the reps and the weights and it threw my time off.

1 couple- 18:34

2 couple- 18:41

3 couple- 22:57

total 1:00:12

I was smoked.

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ULADZIMIR Dasiulia
July 30th, 2024 at 6:41 pm
Commented on: 240724

rx

4:53/4:59/4:43

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Ralph Keeley
July 30th, 2024 at 2:51 am
Commented on: 240724

M/38/6’/171#


6:58/6:45/6:16 Rx


Deo gratias

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ART SHELDON
July 29th, 2024 at 2:25 pm
Commented on: 240724

M55/150


75#


6:55, 7:30, 5:30

Unbroken/steady PU/FS, Broken T2B/HPC, unbroken/steady burpees/thrusters..A good one!!

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Christy Carr
July 29th, 2024 at 1:06 pm
Commented on: 240724

Intermediate:

6:23

3:38

started the last round on the 18 minute mark - 6:16 (bar-facing burpees looked like grief burpees)

Finished at 24:16

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Chris Meldrum
July 27th, 2024 at 11:03 pm
Commented on: 240724

As rx’d.  5:57 / 5:01 / 5:49.


Felt like I was just staying off of redline for most of this.  Unbroken pull-ups and front squats.  Broke T2B 7-7-7 / 8-7 / 6-3 and HPCs 12-9 / 10-5 / 9.  Unbroken burpees and thrusters.  This was crushing me by the end.  These workouts are “fun” though – the built in rest adds an interesting component.


51m/5'10"/185

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Scott Wiedmeyer
July 27th, 2024 at 7:27 pm
Commented on: 240724

37 / M / 5'9" / 140lbs


1-2-3-4-5-6-7-8 reps for time of:

Pull-ups

65lbs Front squats


6:50


15-12-9 reps for time of:

Toes-to-bars

65lbs Hang power cleans


9:30


3 rounds for time of:

Bar-facing burpees x8

65lbs thrusters x8


9:03

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Lynette Vrba
July 27th, 2024 at 6:56 pm
Commented on: 240724

Intermediate option:

On a continuously running clock:

On the 0:00

1-2-3-4-5-6-7-8-9-10 reps for time of:

Jumping pull ups

Front squats

7:43

On the 10:00

21-15-9 reps for time of:

Hanging knee raises to chest

Hang power cleans

5:30

On the 20:00

3 rounds for time of:

10 bar-facing burpees

10 thrusters

7:43

♀ 55 lb

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Ellie Lloyd-Hancock
July 27th, 2024 at 9:03 am
Commented on: 240724

1: 1-8 at 7mins rx - went too hot and needed to stop!



2: 5:26 scaled


3: 6:06

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Quinn McCutchen
July 27th, 2024 at 12:15 am
Commented on: 240724

54 yo M/ 5'9"/ 151 lbs


6:40

6:42

7:21

total 20:43

scaled to 75 lbs

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Dave DeCoste
July 26th, 2024 at 7:58 pm
Commented on: 240724

8:00 (only kipped set of 10 pull-ups, others were strict)

6:01

4:23

M/46/5’8”/165

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Kevin Owen
July 26th, 2024 at 7:37 pm
Commented on: 240724

Beginner: 3:45 w/ kipping pull-ups, 6:15, 6:55. 1k run 5:22

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Troy Cathey
July 26th, 2024 at 4:27 pm
Commented on: 240724

4:30, 3:18, 3:40

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James Gentile
July 26th, 2024 at 1:40 pm
Commented on: 240724

took a couple days off and plotted out how to do this at the beach with just a kettlebell and a door frame. same rep and time scheme.


pull ups on frame, strict.

overhead walking lunges.


7:38


toes to bar on frame.

hanging kb power clean switching arms in the middle ish.


5:16


burpees over KB

kb thrusters, x5 reps each side and switch.


5:54

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Steve Rees
July 27th, 2024 at 9:08 am

That a great improvisation methodology, just shows that minimal equipment can still allow for an awesome workout.


Great job!

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YooSik Kim
July 26th, 2024 at 1:25 pm
Commented on: 240724

Rx.

4:24

3:22

3:05

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Pharm Daddy Frank
July 26th, 2024 at 3:28 am
Commented on: 240724

Scaled NFT (not for time)


5 rds

10 ring rows

10 Kipping leg ups

6 burpees

6 strict press #65


knee still recovering, took out all leg stuff, tried to keep rep scheme and movement the same, was beat up from all the lower body stuff so decided to have a “chill” wod to recover.

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Matt Endsley
July 25th, 2024 at 11:15 pm
Commented on: 240724

Matt


6+7 at 8:00


95#


1+11 at 8:00


95#


3 rounds at 7:55


Holly


7+5 at 8:00


65#


2 rounds at 8:00


65#


3 rounds at 7:28

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Coastie Nick
July 25th, 2024 at 10:18 pm
Commented on: 240724

Rx’d:

5:19

5:18

8:00


First two went smoothly (except circuit two killed the grip!), but hit a wall in circuit 3. Good one though.

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Gustavo White
July 25th, 2024 at 10:12 pm
Commented on: 240724

My Training on Wednesday afternoon, July 24.

1st Part:

On the 0:00

1-2-3-4-5-6-7-8-9-10 reps for time of:

Pullups

Dumbbell Front Squats 40 lb

https://www.youtube.com/shorts/z7__UqPXxn8

2nd Part:

On the 10:00

21-15-9 reps for time of:

Toes to bars

Dumbbell Hang Power Cleans 40 lb

I completed up to the Round of 15s.

https://youtu.be/qNAEcmYFMMU

3rd Part:

On the 20:00

3 Rounds For Time of:

10 Burpees Over Dumbbells

10 Dumbbell Thrusters 40 lb

I completed 2 Rounds.

https://youtu.be/SoU61ROj7po

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Morgan Boin
July 25th, 2024 at 9:29 pm
Commented on: 240724

Advanced everything except did ring rows instead of pullups. 65#

5:38

6:00

5:18

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Gavrilo Nikolic
July 25th, 2024 at 8:05 pm
Commented on: 240724

29:42 in total (advanced)

Round 1 (unbroken): 07:37

Round 2 (first two sets hang clean and TTB broken in 2 subsets): 11:46

Round 3 (unbroken): 10:18


This workout is a killer!

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John Clarke
July 25th, 2024 at 1:34 pm
Commented on: 240724

6:25

4:07 - subbed hollow rocks

5:06


75lb bar

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Aleksandr Sneg
July 25th, 2024 at 12:46 pm
Commented on: 240724

M 50/180cm/77kg


Intermediate


Knees to elbows instead of Hanging knee raises to chest


12kg dumbbells


8:04

6:55

8:16

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Artie Di
July 25th, 2024 at 12:26 pm
Commented on: 240724

M, 56 165LBS

GARAGE GYM TEMP AROUND 97 degree F


RX'D @95 BB


ROUND 1 - 9:49

ROUND 2 - 20:06

ROUND 3 - 33:15 ( THRUSTERS WERE BRUTAL )

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Steve Rees
July 27th, 2024 at 9:11 am

That is a hot gym.. great job

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Htet Naung Soe
July 25th, 2024 at 6:29 am
Commented on: 240724

RX: 7:30,6:34,6:39

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Mathieu Lacoste
July 25th, 2024 at 3:02 am
Commented on: 240724

Rx


5:30

6:32

5:41

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Lincoln Kerger
July 25th, 2024 at 1:47 am
Commented on: 240724

Scaled/subbed as follows

1-10

Pull-ups

Air Squats

21-15-9

TTB/KTE

HPC (65#)

3 RFT

10 Bar facing burpee step-overs

10 Push press (65#)

5:27; 5:53; 3:54 = 23:54 TT


Got to this really late (was concerned I might not get it in at all). Scaled/subbed due to knee pain. TTB/KTE were 8/13, 5/10, 9 respectively. HPCs were unbroken but were more like hang muscle cleans just like PP was more like shoulder press due to guarding how I was loading the left knee. Didn't make sense to try the FS and thruster even at a light load.

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Lincoln Kerger
July 25th, 2024 at 1:49 am

Oh, and fantastic job everyone! There were some really great efforts on this, especially those who went even heavier!

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Eduardo Pérez Román
July 25th, 2024 at 1:01 am
Commented on: 240724

In RX

1-10

Pull Ups

Front Squats

05:43

21-15-9

T2B

Hang Power Clean

05:35

3 rounds for time

10 bar facing burpees

10 Thrusters

05:54


Clock stoped in 25:54

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Ricky Kiresich
July 25th, 2024 at 12:49 am
Commented on: 240724

Clock stopped 25:34.09

Rd 1 - 8:06.54

Rd 2 - 7:12.69

Rd 3 - 5:23.09

Total - 20:42.32


40# db front squats

40# db dual hanging power cleans

20# db thrusters

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Mia Pernicano
July 24th, 2024 at 11:51 pm
Commented on: 240724

continuously running clock:

22:22

On the 0:00


1-2-3-4-5-6-7-8-9-10 reps for time


Pull ups


Front squats - 65lbs


21-15-9 reps for time of:


Hanging knee raises to chest


Hang power cleans - 65lbs


On the 20:00


3 rounds for time


10 bar-facing burpees


10 thrusters - 65lbs

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Ramonda Barrett
July 24th, 2024 at 11:21 pm
Commented on: 240724

8:00 - only got to 8 so I could get in the rest period for the next set

F/S 65#


8:00 did all 21/15/9

65# hpc


10:00 did all 3 rounds

65# thrusters

Loved the workout!

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Dan Damaska
July 24th, 2024 at 10:20 pm
Commented on: 240724

On a continuously running clock: 25:19 total

On the 0:00

1-2-3-4-5-6-7-8-9-10 reps for time of: 7:30

Pull ups

Front squats - 65lbs

On the 10:00: 6:45

21-15-9 reps for time of:

Hanging knee raises to chest

Hang power cleans - 65lbs

On the 20:00

3 rounds for time of: 5:19

10 bar-facing burpees

10 thrusters - 65lbs

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Sam K
July 24th, 2024 at 9:52 pm
Commented on: 240724

Rx

6:16

5:35

5:35

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Jonathan Elmore
July 24th, 2024 at 11:18 pm

Nice work!

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Dillon Bramblitt
July 24th, 2024 at 9:49 pm
Commented on: 240724

Completed all reps w/ Rx standards seconds within a 30min time cap. Subbed strict pull-ups for kipping at a BW of 215lbs.


YouTube Video:

https://youtu.be/OOduU5c2rBY?si=toVAULrYIJgk-tL0

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Ismaeil Rasouli
July 24th, 2024 at 9:13 pm
Commented on: 240724

4:47 first 3:35 secend 4:45 third

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Favo K
July 24th, 2024 at 9:48 pm

Great!

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Az Native
July 24th, 2024 at 8:39 pm
Commented on: 240724

Rx’d with 40lb DB’s for lifts, slightly uneven ground at glacier CG. Great pull-up bar at the playground…

8:40

18:00

31:00.

Actually thought the last round would be fastest, but of course not. Butt kicker and grip destroyer!

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Mike Andridge
July 24th, 2024 at 8:44 pm

Nice work! What CG in Glacier?

Have fun.

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Favo K
July 24th, 2024 at 9:49 pm

Always love to see how you improvise as needed, based on circumstances & get it done. Good work, as usual!

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Jonathan Elmore
July 24th, 2024 at 11:20 pm

Last round was rough! Good Work!

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Luke Lopezyocius
July 24th, 2024 at 7:27 pm
Commented on: 240724

1-9 pull ups

1-9 front squat

(missed the last set of 10 unfortunetly. didnt pace my self wih the weight. tried 95 lbs but it was slowing me down A LOT, so went down to 75lbs)

10:00


25-15-9

knees-to-chest

hang cleans

(completed all sets, 75lbs still)

18:00


3 rnds for time

10 burpees

10 thruster


6 minutes 48 seconds


total time 26:48

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Favo K
July 24th, 2024 at 9:50 pm

Great job; 95# is a lot to move this many ways/times!

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Jacob Roszko
July 24th, 2024 at 7:26 pm
Commented on: 240724

Rx @135lb


5:53

6:44

6:58

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Favo K
July 24th, 2024 at 9:51 pm

Another 135# impressive!

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Mike Andridge
July 24th, 2024 at 7:14 pm
Commented on: 240724

0-10

1-10

strict pull ups

65# FS

7:55

10-20

21-15-9

Knee to elbow--arms in straps

65# HPS

15:24

20 min on

3 rnds

Full ext burpees

30# db's thrusters

31:18

m/54/175

I did not feel good after each round of these--rested 2'ish minutes and just wanted to finish.

Kind of bummed.

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Favo K
July 24th, 2024 at 9:52 pm

It was a lot & you pushed through. Well done!

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Jonathan Elmore
July 24th, 2024 at 11:23 pm

Nice work Mike!

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Padraig Keane
July 24th, 2024 at 6:52 pm
Commented on: 240724

RX - 42.5kg


Finish time: 24.41


Part 1) 7.11

2) 5.55

3) 4.41


My score: 24.41

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Favo K
July 24th, 2024 at 7:06 pm

Good work!

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Lashaw Towles
July 24th, 2024 at 6:23 pm
Commented on: 240724

12:00

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Favo K
July 24th, 2024 at 6:35 pm

Fast!

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Thomas Streck
July 24th, 2024 at 6:03 pm
Commented on: 240724

Rx 65lb bar bell


8:06

8:00

7:08

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Jared Timmons
July 24th, 2024 at 5:42 pm
Commented on: 240724


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Jared Timmons
July 24th, 2024 at 5:43 pm

On the 0:00

1-2-3-4-5-6-7-8 reps for time of:

Jumping pull ups

Front squats

On the 10:00

21-15 reps for time of:

Hanging knee raises to chest

Hang power cleans

On the 20:00

3 rounds for time of:

10 bar-facing burpees

10 thrusters


#65


30:35

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Deston Evans
July 24th, 2024 at 5:23 pm
Commented on: 240724

135lb on the barbell each movement, RX


1) 8:28

2) 6:25

3) 8:31

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Deston Evans
July 24th, 2024 at 5:25 pm

https://www.forthewilling.com/

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Deston Evans
July 24th, 2024 at 5:25 pm

https://www.forthewilling.com/

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Favo K
July 24th, 2024 at 6:47 pm

Whoa. 135# ! Awesome job!

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Jonathan Elmore
July 24th, 2024 at 11:23 pm

You’re a Beast!

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Luis Oliveira
July 24th, 2024 at 5:17 pm
Commented on: 240724

On a SmartFit Gym

With those fixed weight bars, 35 Kg

5:46

6:45

4:27

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Favo K
July 24th, 2024 at 6:46 pm

Not sure what that is; like the ones in parks sometimes? I've used those. Either way great job Rx!

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Michael Porinchak
July 24th, 2024 at 5:13 pm
Commented on: 240724

Part 1 7:41

Part 2 6:14

Part 3 5:37


RX

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Favo K
July 24th, 2024 at 6:47 pm

Well done!

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Michael Arko
July 24th, 2024 at 4:55 pm
Commented on: 240724

65-lbs bar

PU kipped 1-8, mostly jumped 9-10

  1. 5:37 PU+FS (rest 4:23)
  2. 5:05 T2B+HPC (rest 4:55)
  3. 5:29 BFB+Thrusters (remain 5:31)

I don't know how to measure. Is this good? Too light / too easy?

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Favo K
July 24th, 2024 at 6:48 pm

Seems good to me, based on the target. Nice work!

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Mike Munsee
July 24th, 2024 at 4:51 pm
Commented on: 240724

M 54/205/6’

Intermediate scale.

8:10

4:53

9:14

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Madelina Tuinder
July 24th, 2024 at 3:05 pm
Commented on: 240724

Intermediate:


R1- 3:23

R2-14:50

R3-23:40


My form was gross🥵😵😆

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Peter Pfeifhofer
July 24th, 2024 at 3:02 pm
Commented on: 240724

M/40yo/173cm/80k

scaled 34k

1-2-3-4-5-6-7-8-9-10

pull ups (kipping)

Front squats


21-15-9

Hanging knee raises to chest

Hang power cleans


3 rounds for time of:

10 lateral bar burpees

10 thrusters


27:01

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Rob Govitz
July 24th, 2024 at 2:54 pm
Commented on: 240724

Intermediate:


Rd 1: 5:14

Rd 2: 4:48

Rd 3: 4:39

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Favo K
July 24th, 2024 at 6:49 pm

Good work!

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Jim Rix
July 24th, 2024 at 2:52 pm
Commented on: 240724

75# bar

Round 1: 7:36, all movements unbroken

Round 2: 6:19, 10 TTB/11 KTE, 10 TTB/5 KTE, 9 TTB, arms in straps

Round 3: 1:32 thru 5 thrusters of set 1. Cut it off when lower back started to go haywire. Gotta live to work out another day.


Fantastic workout design, HWPO. Many thanks.


61/5’8”/154

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Favo K
July 24th, 2024 at 3:38 pm

Agree about the WODs; they've been awesome! Always good to listen to those early warning signs. Great job on this!

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Jonathan Elmore
July 24th, 2024 at 11:25 pm

Nice work Jim, first round unbroken too!

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Jonathan Elmore
July 24th, 2024 at 2:39 pm
Commented on: 240724

6:08 4:24 5:07


I used rings instead of the bar to try and limit exacerbating my foreign pain. The hang cleans were not fun!

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Jim Rix
July 24th, 2024 at 2:53 pm

Fast, Jonathan. Nice job.

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Favo K
July 24th, 2024 at 3:39 pm

Good work; hope the pain eases up!

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Helena Carey
July 24th, 2024 at 2:24 pm
Commented on: 240724

F27/7 weeks PP

R1- DNF ring rows 35#. Stopped at 8:30 to allow rest. Squat form

R2- 7:27 dead bugs, 35# unbroken

R3-9:22 step over, PVC pipe. Squat form.

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Dudu Khumalo
July 24th, 2024 at 2:02 pm
Commented on: 240724

Scaled 15kg barbell for front squats, hang snatches and thrusters (21,15,9 toes to bar).

1-8 pull ups and front squats

R1 6:45

R2 7:15

R3 5:21

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James Watson
July 24th, 2024 at 1:41 pm
Commented on: 240724

M53 - Intermediate

R1 8:01

R2 5:33

R3 8:32


Nearly threw up after the second set of burpees - great workout :)


Was happy with these until I realized I was using the wrong bar, so only 27.5kg (60 lbs) instead of 35Kg (75 lbs).


Lesson is this, go lighter than you think!

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Jonathan Elmore
July 24th, 2024 at 2:31 pm

Love it! Always a good feeling to know you hit it hard enough that you almost throw up.

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Favo K
July 24th, 2024 at 3:42 pm

Nice job & 60# is def. heavy enough!

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Spencer Lambert
July 24th, 2024 at 1:24 pm
Commented on: 240724

Rx


7:45


6:30


7:10

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Karen Taylor
July 24th, 2024 at 1:22 pm
Commented on: 240724

KT

R1-6:10

R2-5:22

R3-9:55

Hardest round for me

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Favo K
July 24th, 2024 at 3:43 pm

Great job & agree; those Thrusters at the end were tough for me.

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Jon Wilson
July 24th, 2024 at 1:22 pm
Commented on: 240724

9:05

7:32

7:12

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Favo K
July 24th, 2024 at 1:17 pm
Commented on: 240724

Intermediate:

R1-5:20

R2:5:10

R3:5:57


Grippy! Plus thrusters & burpees oh my!

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Jonathan Elmore
July 24th, 2024 at 2:32 pm

I second that thought. Nice times!

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Charles Meyers
July 24th, 2024 at 12:20 pm
Commented on: 240724

Beginner option:

On a continuously running clock:

On the 0:00

1-2-3-4-5-6-7-8 reps for time of:

Ring rows

Front squats

On the 10:00

15-12-9 reps for time of:

AbMat sit-ups

Hang power cleans

On the 20:00

3 rounds for time of:

10 bar-facing burpee step-overs

10 thrusters

♂ 45 lb

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Charles Meyers
July 24th, 2024 at 1:42 pm

7:20

6:21

7:03

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Juan Fiallo
July 24th, 2024 at 11:50 am
Commented on: 240724

1-2-3-4-5-6-7-8-9-10 reps of: 

Chin-ups

Sumo deadlift x185#

 

21-15-9 reps of:

Reverse crunches

Hang power cleans x95#

 

3 rounds of:

10 burpees

10 db push press x25#

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Brian Hines
July 24th, 2024 at 11:48 am
Commented on: 240724

Beginner option:

On a continuously running clock:

On the 0:00

1-2-3-4-5-6-7-8 reps for time of:

Pushups

air squats

On the 10:00

15-12-9 reps for time of:

AbMat sit-ups

Hang power cleans with med ball used a 30lb

On the 20:00

3 rounds for time of:

10 bar-facing burpee step-overs

10 thrusters

did do the last set. Wrist is messed up.

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Patrick A
July 24th, 2024 at 10:58 am
Commented on: 240724

just checking the box today, 32min. strict TTB and first 10 Pull-ups strict Chest 2Bar

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Favo K
July 24th, 2024 at 1:11 pm

This was a challenge & as hard as you work, I am sure you more than just "checked the box"!

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Patrick A
July 24th, 2024 at 7:35 pm

thanks a lot for the encouragement, Favo!

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Alexander Burgei
July 24th, 2024 at 10:41 am
Commented on: 240724

I put a 8 minute cap on each segment to preserve the stimulus.

First segment: 7:36

Second segment: I completed 2 toes to bar in the round of nine at the 18:00 mark

Third segment: 25:55

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jean vergnaud
July 24th, 2024 at 10:02 am
Commented on: 240724

Rx

everything went smooth (and UB) except the TTB. Forearms on fire 🔥


Round times

R1 | 05:13 |

R2| 04:49 |

R3 | 04:18 |

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Favo K
July 24th, 2024 at 1:12 pm

Well done!

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Jim Rix
July 24th, 2024 at 3:05 pm

As usual, great job. Very fast.

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Marco Rossi
July 24th, 2024 at 9:06 am
Commented on: 240724

M-43/178/77kg

Round 1 (00:00-10’)

1-2-3-4-5-6-7-8-9

- Pull-up

- Front Squat (44kg- Rx)

Round 2 (10:00-20:00)

21-15-9

- T2Ring

- Hang Power Clean (34kg - int.)

Time: 8’00’’

Round 3 (20:00 to end)

- 10 bar facing burpees

- 10 Thruster (36kg - int.)

Time: 6’52’’

Total time: 26’ 52’’

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Feliciano Guerrero
July 24th, 2024 at 8:45 am
Commented on: 240724

Round 1 - 5:30

Round 2 - 15:45

Round 3 - 24:53


Aloha Guys,

Check out my YouTube video of me demoing the workout and some commentary.

Just an average Garage Gym CrossFitter trying to redefy the #DadBod

Link to video - https://youtu.be/YjdNodslyWw

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jean vergnaud
July 24th, 2024 at 10:21 am

nice video and cool garage gym man 🍃


just my opinion, try to keep the camera steady and not following the bar 🙂‍↕️

keep it up!

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Patrick A
July 24th, 2024 at 10:56 am

nice!

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Jonathan Elmore
July 24th, 2024 at 11:53 am

Glad to know I’m not the only who suffers on bar-facing burpees. Nice Work!

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Favo K
July 24th, 2024 at 1:12 pm

Cool. Great job!

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leonardo trevinati
July 24th, 2024 at 7:58 am
Commented on: 240724

intermediate

4’43”

5’21”

4’48”

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Favo K
July 24th, 2024 at 1:13 pm

Nice!

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Amedeo Alessio Cerea
July 24th, 2024 at 4:56 am
Commented on: 240724

7:04

6:45

cap 5’: 2 rounds

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Steven Thunander
July 24th, 2024 at 4:28 am
Commented on: 240724

Globo wod: Dumbbell sub are 2 dumbbells 25/35lbs for all the weighted movements. If a pullup bar isn't available sub upright rows 65/95lb barbell or 25/35lb dumbbells for pullups, v-ups for the toes to bar, and burpees over the barbell or dumbbells.

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YooSik Kim
July 24th, 2024 at 1:40 am
Commented on: 240724

재밌겠구만~~

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