PERFORMANCE 

Warm-Up.

Two sets of:
Row x 250m
Banded Pallof Hold x 30 seconds per side

Followed by…

One set of:
“Barbell Back Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps

Then…

A.

Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat

*Sets 1-3: 3 reps @ 90-94% of 1-RM
*Set 4: Max Reps @ 85%

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.

Every 5 minutes, for 15 minutes (3 sets) for time:
40 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)

Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04

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Aaron Danielson
Aaron Danielson
January 29, 2023 12:43 pm

A. 3×3 205 (91%) 190×5 off of 225
B. Rx 4:03/4:10/4:05

Robert
Robert
January 29, 2023 8:05 am

A. Set 1-3 @ #285
Set 4 @265x 5
B.12’00” rx
3.52″, 3’52”, 4’16”

Alice
Alice
January 26, 2023 4:03 pm

Military press, since BS yesterday.

Phew! Rough wod. Had to scale when I realized I wouldn’t make it in under 5 mins.

40cal row, 20 wb 14lb

4.35, 4.37, 4.47

Rafael
Rafael
January 26, 2023 5:38 am

A. 100; 104; 110; 100 (5) Kg.
B. 3:02; 3:04; 3:04 (all unbroken)

Eddie
Eddie
January 26, 2023 4:07 am

Haven’t been logging on but have been doing workouts.
A. Did Squat 3×10
185, 205, 225

B. 4:20, 4:30, 3:55.

Charmaine Lightfoot
Charmaine Lightfoot
January 25, 2023 5:44 pm

175/180/180 ×3
160×7

4:08/4:00/3:40

Andres
Andres
January 25, 2023 5:11 pm

A) Did leg extensions and hamstring curl (my right knee is hurt from rm clean)
B) 9’30”

Mike Eberts
Mike Eberts
January 25, 2023 4:43 pm

2:56, 3:02, 3:01. Good little burner!!

Pat Clough
Pat Clough
January 25, 2023 10:44 am

First time posting, been following along for a couple months. This is an amazing resource and tons of motivation in the comments!

A. 265, 265, 265, and 245 x 8

B. E5 min for 15min – Subbed Bikerg for rower and 15 90lb deadball over shoulder for wall balls due to space.

3:29 / 3:33 / 3:57

Janelle Winston
Janelle Winston
January 25, 2023 10:08 am

Did Back Squats on Monday

1 – 175 x 3
2 – 185 x 3
3 – 195 x 3
4 – 205 x 2
5 – 210 x 1
6 – 185 x 5

B. 200 KB snatch UB. Part of Get with the Programming Trophy Case Challenge

Took about 9 min.

Candy Olkey
Candy Olkey
January 25, 2023 1:50 am

A. Back Squat – based off 190#
165, 170, 175, and 160×7

B. E5 min for 15 min
40 Cal Row – 2:43 / 2:57 / 3:06
30 Wall Ball Shots @ 14# (inside to 8-8.5′ target) 15/10/5
4:15 / 4:23 / 4:34 = 13:12

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