Warm-Up.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – “W” Holds x 5 @ 1515 tempo
Minute 4 – Rocking Box Bridges x 4-6 reps
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 4 reps @ 75-80%
B.
For time:
800 Meter Run
80-Foot Front-Racked Walking Lunges (24/16 kg KBs or DBs)
40 Front-Racked KB/DB Squats (24/16 kg KBs or DBs)
400 Meter Run
40-Foot Front-Racked Walking Lunges
20 Front-Racked KB/DB Squats
200 Meter Run
20-Foot Front-Racked Walking Lunges
10 Front-Racked KB/DB Squats
A. 130 kg 5×4
B. Double DB 22.5 kg 17.17
Warm-up
A) Deadlift
5×4 (136kg) from 5cm blocks due to back pain.
B) Metcon: 15’24” (RX)
The speed in the 400’s was sooooooo slow.
Walking lunges unbroken and squats in sets of 10 reps.
C) Accesory work
3 sets
30m D-Ball carry
10 Parallette shoot through
A. 205 x 5 – 75% didn’t want to go heavier without a belt. BTW (favorite weight belt? I’m looking to purchase.)
B. RX – 15:49
Hurt sooo bad!
WL – 30/30/20
FS – 10/15/15
WL UB
FS – 10/10
WL – UB
FS – UB
Those FS were a bummer!
A. Deadlifts all at 275. Those felt great.
B. I did this one with 1000m, 500m, and 250m row and 44 lb kbs
Lunges UB all rounds.
Squats were broken up each round but the last.
17:13. First round was around 9:30.
Plank work
A. 205#/210/215/220/220
B.16:30 with 35#dbs- it was snowing outside, so I subbed row for run: 1000m/500m/250m
A. Deadlift E2MOM X 4
300, 305, 310, 315, 320
B. 17:34 w/ 24 kg KB’s
First round squats were a bear.
Yes they were!
Warm up done.
A. 430 across
B. 13:16 with 55 lb dumbbells.
W-H-A-T?!? That’s amazing – smashed it!
Incredible work across the board!
A. DOG Deadlift as Rx
5 sets of: 335×4
B. As Rx w/ 55# DBs: 19:05
… this one was brutal … slowest 400m pace I can remember in a workout; FS broke into 10s … a few potential WOD names came to mind as I suffered …
“Humble Pie” ; “Point Break” ; “The Machismo Grater”
I will pass those on to CJ!
@Chris M. – CJ loves the names! Which one do you like best? You will certainly see it again…Personally, I’d go for the Machismo Grater.
5’6″ 152LBS
A) Did C and J instead. Not a fan of heavy DLs
170 x4
B) 19:30 with 20 lb KB
Don’t forget you can always check the Fitness option for ideas on these sorts of days. C&J is cool too though. 🙂