PERFORMANCE 

Warm-Up.

One set of:
“General Rowing Warm-up”
One set of:
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute

Followed by…

One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps

Then…

A.

Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set

B.

Three rounds for time of:
40/30 Calories of Rowing
20 Toes to Bar

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Candy
Candy
August 11, 2022 1:57 am

Active Recovery Day – 1000m Swim
137 laps alternating under water / free style every 15 laps

Logan Harris
Logan Harris
August 10, 2022 5:42 pm

A. Floor Press (no bench) 170-185-195-210-220 / 205 x 5, 205 x 5
B. 13:16 Rx. Grip was gone and TTB ended up being pretty much strict after the first set.
Good job everyone!

Janelle winston
Janelle winston
August 10, 2022 4:45 pm

Did yesterday’s. Did not push it hard as my body is just plain tired.

34:25

Did 1 ski erg and 1 row each round.

Tanner
Tanner
August 10, 2022 4:42 pm

A)195/205/225/245/260 max reps @245 4/4 got buried going for that 5th rep

B)10:40

Last edited 1 month ago by Tanner
Beth Spearman
Beth Spearman
August 10, 2022 4:34 pm

WU ✅
A. 105/125/135/145/160
8 @145, 7 @145
B. 12:09

Added in:
3 sets
10 Rev Fly (10# at slow tempo)
10 tricep extension (25#)
5 HS Kick up + Hold

Last edited 1 month ago by Beth Spearman
Josh W
Josh W
August 10, 2022 3:16 pm

Found a 1RM @315(PR)

A: 5×5 @265
B: 12:45

Aaron
Aaron
August 10, 2022 1:58 pm

A. 165 failed 1 177.5
150 8/6

B. Rx 11:02

Blake Shealy
Blake Shealy
August 10, 2022 12:47 pm

3x @ 185, 200, 215, 230, 245 (missed: did 2x, 1x)
4x, 3x @ 230
3x, 3x @ 225 (little extra for missing @ 245)

Ran 3 miles (24:24)

Bench needs some work– I don’t think I’m getting enough work in there. Will adjust moving forward. Medium run pace… Felt good

Last edited 1 month ago by Blake Shealy
Jeremy Hammock
Jeremy Hammock
August 10, 2022 10:15 am

No warmup and it showed
Only warmup was
5-135 5-185 5-205

A. Emom 2 min
3-225 3-235 3-245 3-255 3-265
7-225

B. 3rds
30 cal row
20 tie to bar
11:34

Cody B
Cody B
August 10, 2022 9:51 am

A: 225, 230, 235, 240, 245
225 – 5,4

B: 20 minute recovery walk outside. Very sore from last two days.

Duriel85
Duriel85
August 10, 2022 8:30 am

Lovely workout after yesterdays 🥵 legs were crying on the rower 😵
A 50kg/55/60/65/70//9 reps 65/7 reps 65
B 12:30 Rx

Extra: BMU práctica 6′ EMOM 2-3BMU

Alban
Alban
August 10, 2022 7:54 am

A: 4x 205
5x 205

B: 9:09

Shan
Shan
August 10, 2022 6:59 am

Bench
2 sets of 8 @ 155

WOD. 12:17

Dris
Dris
August 10, 2022 6:34 am

A. Up to 255
245 for the second part

B. 9:30 Rx

Zach
Zach
August 10, 2022 3:17 am

A) worked up to 185
6 reps 170
5 reps 170

B) 10:04