PERFORMANCE & FITNESS
Warm-Up.
One set of:
Run x 400 meters, nasal breathing only
Followed by…
Two sets of:
Single-Under x 50 reps
Bodyweight Walking Lunges x 25 reps
Then…
A.
Five rounds for time:
50 Double-Unders
400 Meter Run
30/22 Calories of Assault Bike
20 Walking Lunges with Farmer’s Carry (24/16 kg KBs)
Time Cap = 40:00 Minutes
A. 4 rounds in 33 even. Ran out of time to get fifth in. Used jumping jack in place of DUs.
RX @37:40
32:44
W/ 55# DBs
used 50# dbs only one 24 kg kb
39:35 first 2 rounds felt good mid rd 3 transitioned to “just keep moving”
all lunges 10/10, cals 2:20 ish du unbroken-3 sets-4 sets-3 sets
Rx Scheme, but TC’d (need to pick up the pace on bike) – forced myself not to look at the clock, and heard the buzzer in the last round of lunges…talk about demoralizing
Done with an 800m run instead of cals. The plus was I didn’t have a transition. The downside was more running in high heat and humidity. Lunges done with 44 lb kbs.
31:17
Rounds were pretty even all the way through.
A. Not Rx 33:03 with 2x20kg kettlebells. I was not feeling confident with 2x24kg after a week of break
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5 Rounds for time – RX 36:04 50 DU – 1 trip in round 1 and round 3 400m Run – outside 2;15-2:30 22 Cal AB – 2:18/2:13/2:15/2:18/2:27 20 Walking Lunges @ 16kg – all UB Round times – 6:50 / 6:55 / 7:05 / 7:37 / 7:37 ***Super surprised I finished under the time cap…I set my timer for 60 min and just told myself to pace it and get in some good quality work. This was tough after doing Sat WOD yesterday and being my 6th day on…1 more day and I’m taking 2 days rest. And by… Read more »
36/m/195
Squats 5*5 255
Rx
Only 3 rds 18:39
Finished under time cap
Got off track with a phone call
Gassed!
I took a 15s call from work on the 3rd round and my coworker thought something was wrong..nope..just working out..lol
My mother wanting to talk 😂
Now that’s funny..but unless the call is work or my kids…”IGNORE”! And my kids know better..my daughter (11 yrs old) knows that when mom is working out… talking to her..looking at her..or needing anything other than life support is NOT HAPPENING!
36:13 di RX
Great work Matteo!
36:25. Scaled lunges to 60lb sandbag walking lunges
Outstanding Noel!
Off Topic: Guys please recommend scale for Bar Muscle Up, what you consider better alternative when you cannot perform movement. Strict Pull Up? Chest to Bar? or something other? Thanks!
i used to do a chest to bar pull up (as explosive as possible) then run over to do a stationary dip to simulate… then when i sorta was able to do bmu’s i’d count 3 fails in a row as a rep
Nice overcome ☺️Thanks!
I would say whatever strict movement (Pull Up or C2B) that you can do and continue to build on UB reps. I do like BFS suggestion with adding in either stationary or ring dip.
I typically do 1 strict pull-ups or c2b and 1 strict ring dips for every BMU.
Off Topic: Guys please recommend scale for strict handstand pushup, what you consider better alternative when you cannot perform movement. Pike Handstand Pushup or Sitting dumbell press? or something other? Thanks!
or box pike pushups
maybe handstand holds, one second per rep and then qtr or half depth reps onto some kind of yoga block or stack of towels, so it’s like a progression towards getting these banged out
İ can do wall walks and hold the handstand. Never tried pushing though Thanks appreciate the feedback
Mix it up! I’m always scaling to something, but I try to change it up each time we do them.
I typically kb sitting press or barbell strict press.
Scaled DU to 100 SU
34:50
Super time Zach!