Warm-Up.
Band Distracted Ankle Mobility x 60 seconds per side
Band Distracted Hip Flexor Stretch x 60 seconds per side

Followed by…

Four Sets each side:

Glute Activation Warm-Up x 20 seconds on the rack/10 seconds off the rack

Followed by…

Run 400 Meters @ easy pace
Two sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers

Then…

A.
In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner works

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Andrexuco
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Andrexuco

Warm-up

A) 3×50 WBS Unbroken (9kg)
All the sets finished in 1’34”.

B) 2×15 kg Db’s for the Bulgarian Squats
25 Kg for the rows.

Boston MROD
Member
Boston MROD

A. 2:47, 3:00, 3:04

B. BSS 40#, rows 53 KB

WavyDave
Member
WavyDave

A. Did 150. Did not time.

B. Rows at 65#, BSSs w/25s

JSP
Guest
JSP

A: 1:1 work/rest 2:42, 2:33, 2:26

B: 2x20kg db for squats, 20kg db for row

Anika Tipton
Member
Anika Tipton

A. 1:1 work/rest – rounds were 1:45/1:50/2:00- wanted the last round to be unbroken…it was anything but 😜
B. Done w/ 35# dbs- will bss ever get easier??!!

Morgan S.
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Morgan S.

Started WODs this week. Lost 50 lbs last year now looking for a new challenge to reinvent.. THIS SHIS BRUTAL! mad respect to the CrossFit community. Day 4 and I’ve never been challenged like this in the 5 years I’ve been lifting. Thanks for the challenge!

Chris M.
Member
Chris M.

Welcome aboard – you found the right place to be.

Joseph Butler
Member
Joseph Butler

Welcome!!

Chris M.
Member
Chris M.

… fun warm-up.
A. Every 2 minutes for 8 minutes (4 sets): 30 – Wallballs
4 x 0:59 – UB (surprisingly)
B. 3 sets of each (OTM):
BSS x 8 3111: w/ 35# DBs
Single Arm DB Row x 8 2111: 65, 70, 75

Seth C.
Guest
Seth C.

Conditiining (home alone)
WU

A. 20 min AMRAP
15 cal Echo bike (🤮)
15 KBs (70/40)
5 Alternating DB snatch (70/35)
Results: 8 rds
Went out way to hot in first 2 rds tried to homd onto pace and crashed and burned. This one looked easy when writing, then reality set in. it was bad!!

Rest 1 min

B. Core Blast
30-20-10
situps
Leg levers
side crunches
flutter kicks
Results: 7:20

This one burned bad. tried to stay unbroken. This was a challenge at about mid round in 20s.

“Let your bodies be living and holy sacrifices. Tjis is truly the way to worship Him”. Romans 12:1

Al F
Guest
Al F

A. 3 rds for time 8’40
B. BSS x 8 each leg 80kg
SADR x 8 each arm 50kg inc bar.
Did on the landline due to lack of DB’s in my garage gym