PERFORMANCE
Warm-Up.
Two sets of:
Run x 200m
Dumbbell Farmer’s Carry x 100ft
Followed by…
Two sets of:
Kip Swing x 10 reps
Dive Bomber Push-Up x 10 reps
Alternating Dumbbell Snatch x 10 reps
Then…
A.
In teams of three, complete two rounds for time:
100/70 Calories of Assault Bike
800 Meter Run (all teammates together)
60 Devil’s Presses (50/35 lb DBs)
400 Meter Run (all teammates together)
20 Bar Muscle-Ups
Time Cap = 40:00
Teammates can partition calories and repetitions as they see fit on the Assault Bike, Devil’s Presses and Bar Muscle-Ups, but must all complete the running together and may not start on the next element until all three teammates have completed the run.
Solo. 2 rounds – 30 box step up (16/24kg), 800 run, 20 devil press (16kg), 400 run, 10 BMU. 26:10
Solo 22:11 20kg db
Long Run: 8 miles 1:24:53 Avg HR 154.
21, 15, 9 lsit zpress with 44 lb kb
21, 15, 9 HR pushups
2100, 1500, 900 m row
25:12
Good weekend grind.
Dec 15 WOD A1. 2 Clean Lift Offs + Power Clean – 65#, 70, 75 A2. Clean x 1 – 85,95,105,110,115,120,125,130(f),125,130 ***Failed 130 first try and started to get in my head. So I dropped back down to 125 and got that rep a bit easier than the first rep at 125, so attempted 130 again..BOOM GOT IT! 130 is 5# off my 1RM, but the heaviest I’ve hit this year. B. Against 3 min clock (3 min rest between sets) Row 500m – 2:10 / 2:07 / 2:08 Max C2B reps – 8/9/8 all kipping singles C. First snow… Read more »
14:23 solo completing 33 cal row, 800m run, 20 devil’s presses, 200m run, 7BMU
34:05
TrueForm Runner