PERFORMANCE
Warm-Up.
One set of:
Run x 400 Meters
Burpee x 10
Broad Jump x 5
Followed by…
Two sets of:
Plank to Push-up Transitions x 10
Active Bottom of Dip Hold x 15 seconds
Nose-to-Wall Handstand Hold x 20 seconds
Then…
Every 9 minutes, for 36 minutes (4 sets) for times:
800 Meter Run
12 Burpee Broad Jumps (4’/3′)
6 Ring Muscle-Ups or 12 Ring Dips
3 Wall Walks
Athletes should be getting at least 2 minutes of rest between sets, so please adjust the distance or repetitions to ensure the intended stimulus of this session.
Rx with Ring Dips
6:24
6:27
6::33
6:20
UB ring dips
Did yesterdays as it looked fun (and was)
A. FSx5@32X1: 190,205,215,220,225
B. Little Giza: 6:53 Rx
Only snuck in three rounds:
8:11/7:53/7:58
Did banded ring dips and rowed 1000 instead of run because of bad weather.
One mile run in turnouts and air pack
50 deadlifts, 5 tire drags
50 Bulgarian split squats with barbell each leg
50 farmer carry step overs (53s)
And then Fast Eddie’s Abs
Google it if you want the best ab workout ever.
Every 9 minutes, for 36 minutes (4 sets) for times:
800 Meter Run on Assault Runner
10 Burpee Broad Jumps (4’/3′)
4 Ring Muscle-Ups
3 Wall Walks
1. 5:16
2. 5:29
3. 5:34
4. 5:41
1) 7:00
2) 6:40
3) 6:47
4) 7:36
Dips w/purple band
A. SRMU drills. No success today.
B. 800 m run
12 Burpee broadjump
6 BMU
3 wall walks
7:28, 7:21, 7:05, 7:38
First time running outside in the mud. And took the time to take my sweatshirt off the first round. Skipped taking it off the other rounds.
BMU slowed me down on the last round. Was pretty tired. Also slow on the BBJ. Slow all round. 😂
10,000 lb lifts
1 rep at a time
Bench 185
Power clean 185
Back squat 275
17 rds
Yesterdays wod
25 pull-ups 10-10-5
50 wall shots 20lb 30-20
100 double unders 40-40-20
50 wall shots 20-15-15
25 pull-ups 15-10
7:57
E9M for 36 min
800m Run – TM 4:25/4:17/4:17/4:10
12 Burpee broad jumps 3′ – approx 1 min UB
12 Ring Dips – 7/5 kipping all rounds
3 Wall Walks
7:03 / 6:42 / 6:33 / 6:25
*** I really like this one! Wasn’t sure starting out how the 9min rounds would go..and probably had it not been raining and I was able to run outside my times each round would not have improved.
B. 1 Round for Quality
Garage Gym Cleaning after a Loooong winter! YUK🤮
Spring cleaning! 😂 Wow, great job today and yesterday.
Every 9 minutes, for 36 minutes (4 sets) for times:
800 Meter Run
12 Burpee Broad Jumps (4’)
6 bar Muscle-Ups
3 half Wall Walks
07:03, 06:31, 06:45, 06:02
Total time: 26:21
Did yesterday’s front squat workout.
A. 5×5 FS
205
225
235
255
275 (RPE 8)
B. Metcon (RX, except I swapped the 50x WB’s for 50x KB swings @ 53#)
11:20
Few days off to rest my shoulder having done too much too soon!
Warmup done ✅
Every 9 mins x4
800m run
12 burpee broad jumps 1.2m
12 SA dips off bench
12 v-ups
5’59, 5’50, 5’46, 5’41
Total- 23’16
All runs around 3’35-3’40, felt ok this one as plenty of rest 👍
I wondered where you had been this week….was hoping the worst hadn’t happened. Good to see you back and also taking it easy on that arm. I’d rather have a modified Al than no Al at all. Take care of you!!!
Thanks Candy, yea those 120 kipping pull-ups 2 weeks ago did me no favours apparently, I should have know better 🤦♂️
Nice man. Hope the shoulder is ok.
Found out I got a “minimal tear in the posterior labrum” seeing the doc on Monday. We’ll see.
Oh blimey Mugu! Well 🤞 that if it is an op then you will recover quickly and it’s not too painful!