PERFORMANCE

Warm-Up.

One Set of:
Assault Bike x 2 minutes at 70% effort
Side Plank x 30 seconds per side

Assault Bike x 90 seconds at 75% effort (increase pace 2-5 RPM)
Banded Lat Press Down x 15 reps @ 2011

Assault Bike x 60 seconds at 80% effort (increase pace another 2-5 RPM)
Kettlebell or Barbell Romanian Deadlift x 10 reps @ 3011 Tempo

Followed by…

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Sets 1-3 = 3 cleans @ 60-70%
Sets 4-6 = 2 cleans @ 70-80%
Sets 7-10 = 1 rep @ 80+%

This does not need to be a max effort attempt. If you feel good then let’s see some big weight!

Then…

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
15/10 Calories of Assault Bike
2 Shuttle Runs (25-Feet Out & Back = 1 rep)
50-Foot Walking Lunges with DBs (50/35 lb DBs)

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Logan Harris
Logan Harris
April 26, 2022 5:18 pm

A. 160,175,185 / 196,205,215 / 225,225,225,230
B. 1:22,1:02,1:02,1:02 Rx
Nice little WOD!

Getty
Getty
April 26, 2022 7:11 am

A.
185/205/225
235/255/275
295/315/325/335

B. Ran out of time (got distracted and failed at 345 twice, so close)

Janelle Winston
Janelle Winston
April 25, 2022 9:57 pm

Just did A. Because of poor sleep.

A. 105, 105, 115
120, 125, 130
135, 145, 150, 155, 160, 165, 170 – 5# PR!

Tanner
Tanner
April 25, 2022 4:36 pm

A) squat cleans
3 cleans- 165/180/195
2 cleans- 205/225/235
1 clean-245/260/280/300

B) 1:37/1:35/1:35/1:37

Aaron Danielson
Aaron Danielson
April 25, 2022 4:35 pm

A. 130-135-145-155-165-170-180-190-197.5 (93%)-205f (96%)-185
B. RX 2:03-2:05-2:08-2:12 about 60 sec of lunges all unbroken. I haven’t done 50# dbs in a while I was glad to feel steady if slowish today.

BForce
BForce
April 25, 2022 2:58 pm

A. 155-60-65, 175-85-90, 195-205-15-20
B. 1:32, 1:15, 1:19, 1:13

Jeremy Hammock
Jeremy Hammock
April 25, 2022 2:22 pm

4×5
Cleans 185-185-205-205
Squat 185-225-275-315
Bench 185-225-246-275
Incline 185-185-205-205

Emom 2 min clean
3-165
3-185
3-185
2-205
2-215
2-215
1-230
1-235
1-245

4 rounds Emom 4 min
Row 15 cal
10 ttb
50’ walking lunges 40s

1:38
1:45
1:55
1:50

Candy Olkey
Candy Olkey
April 25, 2022 12:51 pm

A. Cleans
sets of 3 – 55#, 65, 75
sets of 2 – 85, 95, 105
sets of 1 – 110, 115, 120, 125

B. E4M for 16 min
10 Cal AB – 50s/45/42/40
2 Shuttle Runs (25′ out&back x 2) – can you really call that running?
50′ Walking Lunges @ 35# DBs in FC – all UB (approx 18 steps)
2:10, 2:06, 1:58, 1:50 = 8:04

C. 3 sets for quality
GHD Hamstring Curl x 6
Single Leg Elevated glute bridge x 30s/side
1 min rest

Jesse Teixeira
Jesse Teixeira
April 25, 2022 10:46 am

A
135/165/185
205/215/225
245/255/265/275

B
1:28/1:33/1:30/1:27

Candy Olkey
Candy Olkey
April 25, 2022 12:52 pm
Reply to  Jesse Teixeira

Damn Jesse…outstanding lifts and speed!!

Blake Shealy
Blake Shealy
April 25, 2022 9:34 am

3x @ 135
3x @ 145
3x @ 155
2x @ 175
2x @ 185
2x @ 195
1x @ 205
1x @ 215
1x @ 225
1x @ 235
(Final set of 5x @ 185 … form emphasis)

Metcon: RX … Total time: 6:36
(1:32, 1:33, 1:43, 1:48)

Still frustrated with clean form. I can’t figure out transition from shins to hip ext/pull. Feels weird as hell…
Progress not perfection, I suppose 🤷

Last edited 1 year ago by Blake Shealy
Candy Olkey
Candy Olkey
April 25, 2022 12:53 pm
Reply to  Blake Shealy

Enjoy the process Blake..profection may never come..but working hard is what matters!

Jesse Teixeira
Jesse Teixeira
April 25, 2022 2:07 pm
Reply to  Blake Shealy

Blake if you send me some videos I can give some constructive feedback. I’m a certified USAW coach and love nothing more than to help people live more weight

Shan
Shan
April 25, 2022 7:10 am

M55
190lbs
WOD ✔️

Ryan Cruz
Ryan Cruz
April 25, 2022 6:52 am

A.
175 x 3
195 x 2
225 x 1
225 x 1
245 x 1
245 x 1

B.
2:04
1:47
1:43
1:36

35# dumbbells

Lee
Lee
April 25, 2022 3:33 am

A.
Did the Rogue Turkish Get-Up Challenge this morning – 75# max (PR)

B.
2:01, 1:49, 1:57, 1:54

Did ~40 ft walking lunge because that’s all the gym I’ve got (6 steps in each direction).

Candy Olkey
Candy Olkey
April 25, 2022 12:54 pm
Reply to  Lee

Great work on the Challege Lee! That takes a bit more coordination than this girl has!

Lee
Lee
April 25, 2022 4:37 pm
Reply to  Candy Olkey

It appears the leaders lifted >230 lbs which I didn’t even realize was possible! I’m proud just to have gotten anything heavier than the bar up.

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