PERFORMANCE

Warm-Up.

Two sets of:
High Knees
Bunny Hops
Over-the-fence, forwards
Over-the-fence, backwards
Suicides (remain facing forward throughout)
Perform these drills for approximately 50 feet each

Followed by…

Two sets of:
Low Loaded Cossack Squats x 30 seconds
Wide Squats x 30 seconds
Wide Squat (Horse Stance) Hold x 30 seconds

Then…

Five rounds for time:
400 Meter Run
12 Front-Racked Alternating Lunges (135/95 lbs)
12 Back Squats (135/95 lbs)

 

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Bryan
Bryan
April 7, 2022 4:41 am

19:49 w/ 1000m BikeErg subbed for run 😮‍💨😮‍💨

Dwayne L
Dwayne L
April 5, 2022 5:56 pm

5 rounds
200m
25:30
125lbs

Mugu
Mugu
April 5, 2022 4:39 pm

17:32 RX
Used the air runner. Idk if that thing makes me run faster?? Or not calibrated?? But I can’t be that much faster than you champions.

Idk. Still sucked.

Al F
Al F
April 5, 2022 9:46 pm
Reply to  Mugu

You’re just a machine Mugu 💪!!

Logan Harris
Logan Harris
April 5, 2022 4:24 pm

20:07 Rx. Was a tough one – lunges get me every time! Those who got substantially under 20 mins, hats off to you!

Chris
Chris
April 5, 2022 4:05 pm

@ 115#

19:43

All sets UB

BForce
BForce
April 5, 2022 2:49 pm

20:24

Jeremy Hammock
Jeremy Hammock
April 5, 2022 12:41 pm

Got my butt whooped today
135 front rack alt lunges and back squat
25:37

Worked out with athletes at 11:00.
3 rds
Max supine rows
Max seated shoulder press 95lbs
10 thrusters 95lbs

Team relay 250 yard individual dual farmer cary 45lb plata

Last edited 1 year ago by Jeremy Hammock
Candy Olkey
Candy Olkey
April 5, 2022 11:28 am

A. 5 Rounds for time – RX 22:54 400m Run – outside 2:15-2:25 12 FR Alt lunges @ 95# – UB first round then 6/6 12 Back Squats @ 95# – all UB (but ssslllooowww) B. 2 Rounds for Quality 10 SA DB Bicep Curls @ 15# 10 SA DB Tri Ext @ 15# 10 SA DB Row @ 25# 10 SA DB Hammer Curl + Press @ 15# 10 DB Bent Over Rev Fly @ 8# C. 2 Sets 20s Full Support Hold on Rings 10s Catch Position Hold on Rings 30s Rest 30s HS Hold on Wall 5s… Read more »

Last edited 1 year ago by Candy Olkey
Mike Slagle
Mike Slagle
April 5, 2022 11:20 am

Off script today
3 rounds 300 ft farmers carry 84 lb each arm
15 T2B

5k row done with nasal breathing
21:38
306 cals

That’s about as fast as I can go only breathing through my nose. It’s been helpful to build my endurance back up.

Candy Olkey
Candy Olkey
April 5, 2022 11:35 am
Reply to  Mike Slagle

I need to get back into nasal breathing during my WU…it really makes a big difference in ones endurance…great work Mike!

Blake Shealy
Blake Shealy
April 5, 2022 10:55 am

5 rnds:
400m run, 12 FS lunges @ 135, 12 BS @ 135

17:54

Last edited 1 year ago by Blake Shealy
Sérgio Garrido
Sérgio Garrido
April 5, 2022 9:04 am

5rounds for time
400 m run
12 front rack barbell Lunge @135lb
12 back squat @135lb

Time: 16’18”

Added 3 sets of 10 reps of front rack Lunge to prepare for the wod weight
1st set: 100lb
2nd set: 115 lb
3rd set: 135lb

Alban
Alban
April 5, 2022 8:32 am

5rds for time
400m run
12 front rack alt lunges @135#
12 back squat @135#

19:15

Shan
Shan
April 5, 2022 7:00 am

M55
Scaled BS to 115
Scaled lunges to 35lb dbs
23:46

Kudos to all who do RX.

Candy Olkey
Candy Olkey
April 5, 2022 11:33 am
Reply to  Shan

Yup…on paper the weight doesn’t look bad…but it definitely gets tough real quick! Great work Shan!!

Theo
Theo
April 5, 2022 4:19 am

Five rounds for time:
400 Meter Run
12 Front-Racked Alternating Lunges (135/95 lbs)
12 Back Squats (135/95 lbs)

20:35min

Al F
Al F
April 4, 2022 11:49 pm

Warmup done ✅

A. FT 5rds
400m run
12 FR alt lunges @61kg
12 BS @61kg

18’06

Definitely prepared myself for the worst on this one and it ended up being not as bad as I thought! The BS do feel quite heavy though after the lunges!

B. Travis’ core workout #1

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