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.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 20 seconds
Band Pull-Aparts x 30 reps @ 10X0
Rest 60 seconds
Front-Racked Alternating Reverse Lunges x 20 reps (10 each leg)
(goal is to use same weight as last week)
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Alternating Dumbbell Snatches (50/35 lbs)
10 Push-Ups
10 Alternating Pistols
Warm-up
A) BB Row with 60kg
Lunges with 2x32kg
B) Metcon: 10 rounds + 9 Alt Db Snatch (RX)
B, hotel wod @18 kg and with goblet squats at 18 kg instead of pistols: 12.5 rounds
A.
65, 85, 95
✅
35# DB
B. 11 + 10. RX
Good one for me. The push ups were all good strict form. Win!
A:
– Row: 80kg
– Front- Racked reverse lunge: 45kg
B:
– 6 rounds and 9 Dumbell Snatches
A1. Sup-Grip BO BB rows x 8 @ 2111 – 65#, 75, 85
A2. Band Pull Aparts – 15 OH / 15 Front
A3. FR Alt Rev Lunges x 20 @ 45# DBs – 12/8, 14/6, UB
B. AMRAP 15 min – RX – 9 Rounds + 20 reps
10 Alt DB Snatch @ 35#
10 Push Ups
10 Alt Pistols
***Push ups seemed super easy…but the pistols were really rickety
C. 4 Rounds 40s work / 10s rest
Mountain Climbers
V-Ups
Superman Rocks
Nice job Candy! Pushups weren’t bad for me either! Go figure…pistols were definitely the worst part!
3 rounds
Bent over rows 115lbs-10
Banded pull aparts 30
Barbell revers lunges 95lbs-20
12 min amrap
10 alt dB snatch 40lbs
10 goblet squat 40lbs
10 pushups
9 rds + 25 reps
A. Three sets of:
Supinated-Grip Bent-Over Barbell Row 8 reps @80kg
Band Pull-Aparts x 30 reps
Front-Racked Alternating Reverse Lunges x 20 reps @22
B. As many rounds as possible in 15 mins
11+20
Trained alongside a friend today and really helped us to both push hard for this second part, good fun!
11+20… can i borrow ur friend tomorrow?
Ha ha, yea no worries was good fun to go toe to toe!!!
A. Done with 85# for rows and lunges
B. 8+20 with band-assisted pistols
… version of the warm-up as Rx
A1. Sup Bent-Over BB Row: 3 x 8 w/ 135#
A2. Band Pull-Aparts: 3 x 30
A3. Front Rack Alt Reverse Lunges: 3 x 20 w/ 135#
B. AMRAP 10 of: 10 – Alt 50# DB Snatch | 10 – Push-ups | 10 – 50# Goblet Squats
6 rounds + 20
… was breathing unnecessarily hard this morning – tough uninspired grid.
Super impressive for an uninspired grind. Don’t underestimate the compounding effects of the last 2 days’ wods
A. Completed
B. 9 rounds +2
Would have been easy to scale pistols as they are a weakness but went RX and surprised myself!
Awesome! Way to test your limits
Go half way threw b and knee started hurting sooo I stopped ? did the right thing just hate stopping workouts
Sorry to hear that Jeremy – frustrating – hopefully nothing serious.
Smart move regardless, feel better