PERFORMANCE

Warm-Up.

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat

*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 5 reps @ 80%
*Set 6 – Max Reps @ 75%
(allow only one full breath cycle at the top of each rep)

B.
In teams of two, complete 6 sets each for time of:
20/15 Calories of Assault Bike*

*The team member on the Assault Bike cannot be working to accumulate calories unless their partner is holding a perfect prone plank position – hands separated in line with shoulders, body in perfect line from ears to shoulders to hips to ankles.

Time Cap = 24:00

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Janelle Winston
Janelle Winston
August 31, 2021 10:02 pm

A.
160, 180, 205, 190, 180, 170 x 8

B. Only had time for 4 rounds of AB and plank for equal time.
Hurt! 10:15

Lawrence Bogner
Lawrence Bogner
August 31, 2021 7:40 pm

A. 300×5
345×3
380×1
360×3
345×5
320×12

B. 6 rounds:
200 m run
1 min planks with 25#

Luke Tipton
Luke Tipton
August 31, 2021 6:58 pm

A. Back Squat E2:30OM
5×235, 3×270, 1×300, 3×285, 5×270, 10×250

B. 11:00 (1:1 bike:plank)

Blake Shealy
Blake Shealy
August 31, 2021 4:26 pm

A. Squats
5x @ 300
3x @ 345
1x @ 385
3x @ 365
5x @ 345
AMRAP @ 320 (8X)

B. Adjusted: 20 cal Echo bike + 60s plank
6 rounds @ 16:08

Felt strong today! Added from last week🙌

Logan Harris
Logan Harris
August 31, 2021 4:20 pm

A. Did first three sets at 285, 324, 365. Stopped there as I tightened up in my right glute and dint want to pull it.
B. 13:05 Rx by myself with 1:1 work-to-plank ratio. Echo bike rounds varied from 0:30 to 1:00 – went hard, medium, easy, hard, medium, easy (though wasn’t easy by this point)

Last edited 1 month ago by Logan Harris
barefoot squatter
barefoot squatter
August 31, 2021 3:00 pm

A:
230×5
265×3
300×1
280×3
265×5
245×10 – I’m so timid of the quad cramps nowadays I called it at 10… granted I prob only had another maybe 2 reps from that point anyway

No metcons on squat days to prevent quad cramps – I really need to figure this out, whether it’s because I’m short on electrolytes or potassium or something

Mugu
Mugu
August 31, 2021 3:21 pm

Eat a banana. You ever seen a monkey cramp? Me neither. They’re strong AF too

Blake Shealy
Blake Shealy
August 31, 2021 4:28 pm
Reply to  Mugu

How many monkeys do you see on a regular basis

Barefoot Squatter
Barefoot Squatter
August 31, 2021 6:49 pm
Reply to  Blake Shealy

haha tho i did eat a banana in addition to drinking extra water and it’s been holding up well so far

Jeremy Hammock
Jeremy Hammock
August 31, 2021 4:46 pm
Reply to  Mugu

2 bananas a day. Monkeys no cramp! 2 bananas… haha

Mugu
Mugu
August 31, 2021 6:21 pm
Reply to  Jeremy Hammock

Jeremy gets it haha

Jeremy Hammock
Jeremy Hammock
August 31, 2021 6:25 pm
Reply to  Mugu

Haha funny video

Barefoot Squatter
Barefoot Squatter
August 31, 2021 6:48 pm
Reply to  Mugu

LOL!!!

Connor Macko
Connor Macko
August 31, 2021 2:21 pm

235 for the 1 rep the 7 reps at the 25%

No partner today so did 20 cal bike 1 min rest in 14:15 then 6 minutes total of planks

Anika Tipton
Anika Tipton
August 31, 2021 1:42 pm

A. 5×165#/3×190/1×210/3×200/5×190/8×175
B. 14:40- done alone: 6 rounds of 15 cal echo bike, and planking equal time. Went smoother once I realized I didn’t have to record round times, just total time!

Jeremy Hammock
Jeremy Hammock
August 31, 2021 12:42 pm

Squared last night with a player who missed practice.
Last night
Squat 10-135 8-185 6-225 4-275
Clean 4-5 135 moved weight fast

Today emom 2 min squat
5-256 3-295 1-335 3-315 5-295

5 rds
20 cal row
20 alt db curls 30s
1:00-1:10 on row
1:00 to curl

Blake Shealy
Blake Shealy
August 31, 2021 4:29 pm
Reply to  Jeremy Hammock

Curls > planks

Jeremy Hammock
Jeremy Hammock
August 31, 2021 4:47 pm
Reply to  Blake Shealy

Right haha

Candy Olkey
Candy Olkey
August 31, 2021 11:56 am

A. Back Squats on the 2 min – based off 190# 135×5, 155×3, 175×1, 165×5, 155×8, 145×12 ***BS felt Super D Duper today!! I thought we were starting back at 5 reps after the 1 rep…so I did 5 reps then realized my mistake, but decided to just up the next set to 8..then told myself there was no way I couldn’t get 10 at 145#..so I did 12! Happy Girl! B. 6 Rounds 15 Cal AB / Plank – Solo (planked same amount of time as AB took) Total Time – 19:28 AB Times – 1:13 / 1:18 /… Read more »

Last edited 1 month ago by Candy Olkey
Anika Tipton
Anika Tipton
August 31, 2021 1:44 pm
Reply to  Candy Olkey

Way to go on the squats Candy!

barefoot squatter
barefoot squatter
August 31, 2021 3:02 pm
Reply to  Candy Olkey

Fantastic job Candy!!!

Mugu
Mugu
August 31, 2021 11:13 am

Only time for a mixture of the two

6 rounds
20 cal echo bike
10 GHD sit ups
5 back squats (70%) 255 pounds

16:22

Candy Olkey
Candy Olkey
August 31, 2021 11:58 am
Reply to  Mugu

Holy smokes Mugu…Great work!

barefoot squatter
barefoot squatter
August 31, 2021 3:03 pm
Reply to  Mugu

Wowzers – I’d imagine those 20cal after the back squats must’ve been delightful

Mugu
Mugu
August 31, 2021 3:23 pm

It wasn’t that bad actually. Kinda found a groove on the bike. Kept it at 450w, give or take a few seconds of pity at 350w and it was over pretty quick

The squats were the worst part.

GHDs went really smooth

Chris
Chris
August 31, 2021 8:29 am

B
Modified slightly due to limited time

6 rounds
20 cal row
1:00 plank

14:55

Candy Olkey
Candy Olkey
August 31, 2021 11:59 am
Reply to  Chris

Great work Chris…super fast!

Chris
Chris
August 31, 2021 8:11 am

A
155 x 5
175 x 3
195 x 1
185 x 3
175 x 5
165 x 10

One breath pace was hard to hold at the end.

Candy Olkey
Candy Olkey
August 31, 2021 12:01 pm
Reply to  Chris

I totally agree Chris..I usually like to exhale on the way up…take in a deep breath and go..but the last few reps on the last 2 rounds were tough.

Zach Davis
Zach Davis
August 31, 2021 7:33 am

Warm up done.

A.
5 x 295
3 x 335
1 x 380
3 x 355
5 x 335
8 x 320

B.
14:13

Solo session. Held plank for as long as assault bike took. Sprinted a few and coasted on a few!

Candy Olkey
Candy Olkey
August 31, 2021 12:03 pm
Reply to  Zach Davis

Outstanding Zach…if you coasted on a few with that time then I must have stalled on a few…lol

Shan
Shan
August 31, 2021 7:16 am

M54
210×10 for squats
Did WOD solo. 39 cals per round on rower. 17:34

Candy Olkey
Candy Olkey
August 31, 2021 12:05 pm
Reply to  Shan

What could have made this wod worse….rowing! Hats off to you Shan!!

barefoot squatter
barefoot squatter
August 31, 2021 3:19 pm
Reply to  Shan

I think my spleen ruptured just reading the 39 cal per round