PERFORMANCE
Warm-Up.
“Mind Muscle Hip Hinge Warm-Up
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Then…
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Deadlift x 2 reps
*Sets 1-2: 80-85%
*Sets 3-4: 85%
*Set 5: 85-90%
B.
Every 8 minutes, for 16 minutes (2 sets) for times:
60/40 Calories of Assault Bike
30 Walking Lunges with KB Farmer’s Carry (32/24 kg)
15 Burpee Box Jump-Overs (24″/20″)
Did yesterdays WOD (row, run, bike, step-overs) with 20” box – 29:05
A)
260
260
275
275
295
B)
Scaled – 60 cal row, 30 lunges with 2 40# dumbbells and 15 BBJO @ 24”
Finished R1 with 10 seconds and finished R2 with 6 seconds
day #2 return from being sick
A. Rx off of 430 275-285-285-290-300
B. scaled 40 cal 35# dbs 20″ box
6:25-7:48
A. Deadlift x 2 E3MOM
320, 340, 340, 345, 350
B. 7:07, 7:10
lunges w/ 55 lbs. dumbbells
A
400
430
450
B
60/20/15 7:05 & 7:12 (20kg KB)
*What is the bike cal standard?*
A. 185, 205×3, 225
B. 7:30 and 7:40 (30 sec transition from bike)
A done
145
155
162kg
B .done 1 db 22,5 + 1db 25kg altern 15 launch total 30 launch
6;42 / 7:02
Pretty chill today. A: 285#, 315#, 330#
B: 40 cal echo, only 10 burpees. Just scraped by time cap
7:19 and 7:16 w/ 24 kg kettlebells – legs are CASHED 🤣
If we only have a rower, how many calories should we row?
750 meters