PERFORMANCE

Warm-Up.

Two sets of:
Row x 250 meters
Side Plank x 30 seconds per side

Followed by…

One set of:
“Med Ball Squat Warm-Up”
T-Spine Opener x 1 minute
Frog Rocks x 1 minute
Reverse Lunge with Medball Bear Hug x 10 (5 per side)
Cossack Squat with Medball Front Rack x 10 (5 per side)
Tempo Front Squat with Med Ball Front Rack x 5 @ 32X1 tempo

Then…

A.
Every 2:30, for 20 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1

Start at 65-70% and build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

B.
For time:
60 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
40 Toes to Bar

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Aaron Danielson
Aaron Danielson
April 23, 2022 2:53 pm

A. 135-145-155-165-175-175-155-155
had my left elbow touch my left knee on 2nd set of 175 backed off and maintained form. 1rm is 232.5 but percentages feel two ambitious so going by feel.

B. Rx 9:50

BForce
BForce
April 23, 2022 6:30 am

A: 185,195,205,210,205,205,210,210
B. 8:36

Getty
Getty
April 23, 2022 6:17 am

A) 225/245/255/265/275/285/285/285

B) Messed up timing and a class took over the floor, would’ve loved the first two movements and struggle bused the 3rd

Chris
Chris
April 22, 2022 5:05 pm

A)
Tempo – 3 Reps
135
155
165
175

No Tempo – 3 Reps
175
175
180
180

B)
9:25 Rx

WB 25/10/10/5
TTB 10/10/5/8/5/2 – lost kip after 25

Last edited 2 months ago by Christopher Capozzi
Jeremy Hammock
Jeremy Hammock
April 22, 2022 2:24 pm

Been out for a week
Mixed up the lifting today to get some full body work

All set of 5
Bench
135-185-195-225-45
Hang clean
135-165-185-195-195
Front squat
135-185-185-205-225

60 cal row
50 wall shots
40 Ttb
7:54

Legs burning haha

Candy Olkey
Candy Olkey
April 22, 2022 1:54 pm

A. Tempo Front Squats @ 31X1 x 3 (based off 158#)
85#, 95, 105, 110, 115, 120, 125, 125×2

B. For Time – 10:10 RX
Row – 4:40
WB – 13/13/13/6/5
T2B – 20/10/10 (strictish)

C. 4 Sets
Bulgarian Split Squats x 10 reps per side 20#, 25, 30, 35
(back leg on Rings for added core/stability work and single DB held in FC and barefooted)
***Note to self..start at 35# next time!***

Last edited 2 months ago by Candy Olkey
Lee
Lee
April 22, 2022 1:09 pm

A.
165, 170, 175, 180, 185, 190, 190, 190

B.
RX’d 9:23

Justin Nadeau
Justin Nadeau
April 22, 2022 1:06 pm

Every 2:30, for 20 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
155/175/185/195/205 x4 sets

B.
For time: 8:15
60 Calories of Rowing @ 4min
50 Wall Ball Shots (20 lbs) 25/25
40 Toes to Bar 20/10/5/5

Alban
Alban
April 22, 2022 11:51 am

A: up to 180#

B: 60cal row 2:46
50 wall ball 20# 44/6 1:55
40 toes to bar on rings 25/10/5 2:10

7:25

Shan
Shan
April 22, 2022 7:07 am

M55
175 for working sets
11:33 WOD