Every 3 Minutes for 15 Minutes

Every 3 Minutes for 15 Minutes


Dips, 3 x 8

Sport Strength:

1a) ME Muscle Up  

1b) 3 x 5 Back Squat HAP  *If you do not have multiple muscle ups complete 3 singles each round. If you do not have muscle ups complete 3 jumping muscle ups each round.


For Row Times....
Every 3 Minutes for 15 Minutes....
500 M Row
Try to keep a pace about 15 seconds off your best 500M Row time.

Daily Challenge:

Flutter Kicks 3 x 100


Dolf Stretch, Calves on Post

Get Your Results Posted to Comments!

124 comments (Add your own)

1. Ray wrote:
S- took it real easy today - tried a dip or 2, even with a band, just not happening. Did a couple sets of pushups instead. Also did some weighted pullups, 1RM for that is still ~44lbs.

WOD - since I didn't run and didn't do much strength tried to really bust it out here.

500m splits:

did my 3x100 flutters and I'll see you guys in a week!

Fri, May 10, 2013 @ 8:13 AM

2. Ryan wrote:
SS: 3x3 bar MU - Green band, 80lb. sandbag squats

WOD: 5 x 1:50 (average)

Exhausted, beat up. Great finish to a tough week. We will miss you Ray. We will be here when you get back.

Fri, May 10, 2013 @ 9:02 AM

3. Justin wrote:
3 x 8 Ring Dips with weighted vest
WOD: Finished each set under two minutes

A great but tough week.

Fri, May 10, 2013 @ 9:20 AM

4. Katy wrote:
Wod: all under two minutes

And that sucked.

Fri, May 10, 2013 @ 4:22 PM

5. Julio wrote:
Bummed we couldn't be there today!! This is what Noel and I did:50 tuck jumps80 air sqauts60 sit ups40 plank jacks20 v ups10 Burpees50 tuck jumpsI finished mine in 8:43 but I wish I would've had a jump rope! Noel finished in 8:41

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