PERFORMANCE

Warm-Up.

“Mind Muscle” Segmented Cat-Cows x 10 reps

“Mind Muscle” Hamstring Stretch w/ Eccentric Loading

“Mind Muscle” Thoracic Iso Holds

Followed by…

Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Sumo Deadlifts x 10 reps
Ball Slams x 10 reps

Then…

With a continuous running clock, perform the following for times:
0:00 – 75/50 Calories of Assault Bike or 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Dumbbell Thrusters (35/25 lbs)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800 Meter Run

Note times for each of the 6 categories, then sum them for total working time. Goal is lowest total working time.

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Mugu
Mugu
August 21, 2021 5:54 pm

I’ll get it tomorrow

Candy Olkey
Candy Olkey
August 21, 2021 11:59 am

Wow this one was NO JOKE! Total working time – 25:06 50 Cal AB – 4:47 75 S2OH @ 65# – 4:42 30 Strict Pull Ups – 3:24 50 DB Thrusters – 25 @ 25# DBs and 25@ 15# DBs – 3:41 75 BJO – Lateral 4:22 800m Run – 4:42 ***After all the rowing yesterday I opted for the AB..probably a little slower than the row. After the first 25 thrusters I was having a hard time controlling the right DB..shoulder wasn’t enjoying these at all. Opted to lighten the load and lower the reps. Just kept moving on… Read more »

Juan Carlos
Juan Carlos
August 21, 2021 9:29 am

On fireeeee!!!!!

1000 mts row @3’ 50”
75 reps 115lbs @ 4’43”
30 strict pull ups @ 3’16”
65 of 75 DB’S thrusters 40lb ea @5’
63 of 75 BJ 24” @5’
800 mts run @4’10”

I need a beer!!!!

Candy Olkey
Candy Olkey
August 21, 2021 12:00 pm
Reply to  Juan Carlos

Great work Juan…enjoy that beer!!

Chris
Chris
August 21, 2021 8:31 am

Any chance this is a partner WOD? 😜

1000m row – 4:18
40 of 75 reps @ 115# (from the rack)
30 strict pull ups – 4:10
27 of 75 DB thrusters @ 35#
48 of 75 BJO’s @ 24”
800m run – 4:54

Candy Olkey
Candy Olkey
August 21, 2021 12:01 pm
Reply to  Chris

Partnering this one would have been outstanding…although I don’t have a partner either..so
Great job Chris!

Andrea De Vries
Andrea De Vries
August 21, 2021 8:01 am

Wow.

Row: 45 seconds remaining
S2OH: sets of 15 at 75lb… 45 seconds remaining… but alas I miscounted terribly so I had to make them up at the end 😅
Pull-ups: just squeezed 30 in to the 5 min mark
Thrusters: only got 60 in during the 5 min
Box Jump overs: only got 65 in
Run: 55 seconds remaining. Slammed in my last 10 box jumps before the 25 min mark.

And then did my remaining 20 shoulder to overhead and my remaining 15 thrusters

Counting is hard 😅😅😂

Candy Olkey
Candy Olkey
August 21, 2021 12:04 pm

Outstanding work Andrea! Going RX on this is BADASS!