PERFORMANCE 

Warm-Up.

One set of:
Assault Bike x 1 mile, nasal breathing only

Followed by…

One set of:
“Barbell Back Squat Warm-up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps

Then…

A.

Every 2:30, for 12:30 (5 sets):
Back Squat
*Sets 1-3 = 3 reps @ 85-88%
*Sets 4-5 = 6 reps @ 75-78%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

B.

Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs (24″/20″)
20 Wall Ball Shots (20/14 lbs)

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Bryan
Bryan
August 9, 2022 3:25 am

RX, (time remaining) – 1:13, :57, :58, :54, 1:15

Last edited 2 days ago by Bryan
Andrea Arzillo
Andrea Arzillo
August 7, 2022 3:17 am

A. 85% & 75%
B. Rx 1:33-1:37-1:37-1:47-2:09

Josh W
Josh W
August 3, 2022 8:18 pm

RX
A: 3×3@305
3×6@265

B: longest round @2:10

Clay
Clay
August 3, 2022 5:51 pm

A. 265, 245
I tried 280 to start with but I didn’t have it today. So I dropped to 265 for the 3 rep sets and then 245 for the 6 rep sets.
B. I completed all reps of the 5 sets but not in the 3 minute set 15 minute total allotment

Last edited 7 days ago by Clay
Aaron
Aaron
August 3, 2022 2:21 pm

A. 3×197.5 2×6 175 off of 225 so about 88% and 78%
B. Scaled to 9 bbjo 24″ and 15 WB 20#
1:21-1:22-1:23-1:26-1:31 goal was about 50% work rest and a consistent work time. Objectives met. WBs unbroken, transitions slowly crept up.

Day 3 on, sore but good movement

Randy
Randy
August 3, 2022 12:15 pm

A. Squats a weak area.
245,245,255 x3
225, 225×6

B. Rx’d and terrified. Burpees suck.
1:45, 2:30, 2:46, DNF (12+16), DNF(12+6) rested about 30 s between 4 and 5 with the clock running.

Last edited 7 days ago by Randy
Jake
Jake
August 3, 2022 12:01 pm

Squats at 295 & 265

METCON
12 Box Jumps@24
10 Thrusters @ 45

Finished every round. Barely.

Jeremy Hammock
Jeremy Hammock
August 3, 2022 11:08 am

A.
3-285 3-315 3-315 3-315 6-255 6-255
B.
1:35
1:32
1:34
1:35
1:32

Blake Shealy
Blake Shealy
August 3, 2022 8:16 am

A. Back squats
2×3 @ 335 & 1×3 @ 340
2×6 @ 300

B. Metcon, RX … Finished in 16:40
Had to rest ~2 mins after sets 3 & 4🥵

Mark M.
Mark M.
August 3, 2022 7:54 am

215/205

Scaled to 9/15
1:12//1:20//1:38//2:12//2:00

Mike
Mike
August 3, 2022 6:08 am

A. 295
265

B. Splits: 1:27, 1:31, 1:28, 1:40, 1:55

Blake Shealy
Blake Shealy
August 3, 2022 8:16 am
Reply to  Mike

Nice metcon! You flew through that!

Paul S
Paul S
August 3, 2022 3:30 am

A. 1-3 @ 205, 4-5 @ 175
B. Completed each round in 2:15 (scaled to 9 BBJOs, 15 WBs)

Lee
Lee
August 3, 2022 3:29 am

A. Back Squat
3 sets of 3 reps @ 250
2 sets of 6 reps @ 225

B. RX’d
2:10, 2:32, 2:48, DNF (12 + 17), DNF (12 + 16)

Could not complete rounds 4 and 5 in under 3 mins. Once you slow down a little and lose the rest period it gets really hard to make it through the following round.

Zach
Zach
August 3, 2022 3:20 am

a) complete based on 300#
b) scaled to burpees w 6” target.
Complete