PERFORMANCE
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
One or Two sets w/ empty bar:
5 Clean Deadlifts, 5 Muscle Cleans, 5 Press In Split Jerk Position
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Squat Cleans, 3 Front Squats
3 Squat Cleans, 3 Sotts Presses
*Every new line means take a short break before moving to the next movements
Then…
Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups
Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.
135×3 rmu x2
Every 4 minutes, for 32 minutes (8 sets) for time:
400 Meter Run
3 Power Cleans @ 135
8 Strict Pull-Ups
2:35
2:32
2:26
2:23
2:26
2:42
2:39
2:42
Pull Ups: UB x 6 + 6/2 x 2
Only got through round five in the time I had available. Had to go pick up kids. Thought Bout doing the last three rounds when I got back but lost the will power.
Banded RMUs
Total load: 1965
2 rnds @ 125
3 rnds @ 135
Ran 2 min on Assault runner. Hate that thing!
A. Was gymnastics – HSW progressions and push ups.
Just ran and did the 3 power cleans
3x 185-205-215-225-235
2x 245
1x 255
1x 165
Rx – done consistently around 3mins
165-175-185-185-195-195-205-215
Lovely WOD
Did yesterday’s
2 rounds in 26:38 – scaled the weight to 25# DB’s and used an AirDynne which are much easier. So that accounts for me finishing the 2nd round.
RX 1-8 round 185lb
Cap
2’47
2’46
2’45
2’46
2’49
2’47
2’48
2’45
300m assault
1/2 135
3/4 145
5/6 155
7/8 165
3600 total
RMU practice
RX 135#s 24/24 3240#
Between night shifts with 6 hours of sleep so kept the load to a weight I could touch and go with good form. RMU a bit of a struggle most sets 2+1 rd 3 had 2 slips and ended up being singles. It worked best to slow the run down to 2:10-2:20. Then the RMU went smooth. .
3:08-3:08-3:52-3:45-3:31-3:37-3:45-3:47
Done with 500m row each round and strict c2b and string ring dips in place of bmu.
155 lb power cleans each round which started off fairly easy and got tough towards the end.
Done
Used 185
3 strict pull ups
3 tricep push downs
All rounds done in 1:50-2:05
Wod done:
30cal assault
3power clean
3 rmu
80kg / 0 fails
Did banded bmu in place of rmu, and only had time for 6 rounds.
Total load- 2340# Fun!
In Phoenix for work; dropped by a CF gym and did their WOD. Short. Sweet. Almost died. 🤣
At 0:00:
21 PC @ 115
30 cal AB
21 PC @ 115
At 8:00:
15 PC @ 155
30 cal AB
15 PC @ 155
At 16:00: (I had to do it at 18:00🥵)
9 PC @ 185
30 cal AB
9 PC @ 185
Friggin’ 90 power cleans for a total of 12,810# of volume (in 28 mins)
135, 155, 165, 165, 175, 175, 175, 185
Total = 1,330
24/24 attempts. Started off way too light.
Fun one!
2430 24/24
12@95
3@100
3@105
3@110
3@115 (sloppy)
Forgot to add all runs were 2-2:05. Subbed ring rows+turnover
Warmup done ✅
A. Every 4 mins x8 for load
400m run
3 SA DB power clean
3 ring rows + 3 bench dips
933kg SA
Runs slow but steady around 2’00 and all felt good 👍
B. Travis’ core workout #1