PERFORMANCE

Warm-Up.

Hip Opener Drill

Followed by…

Over-Under Drill

Followed by…

Three Sets:
5-7 Wall Ball Shots while focusing on your breathing
Rest 30 seconds

Followed by…

Assault Bike x 30 Calories for Time

Then…

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Build over the course of the five sets to today’s heavy double.

B.
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

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Shan
Shan
July 15, 2021 6:53 am

M 54 YO
FS 195 x 2
WOD 19:52

Eric H
Eric H
July 14, 2021 3:23 pm

185, 225, 245, 265, 285 (1rep)

Metcon:
11:38 Rx (20# wb to 10’)
75 WB (35, 25, 15)
50 TTB (15, 15, 10, 10)
50 WB (15, 15, 20)
25 TTB (6, 6, 3, 3, 2, 2, 1, 1, 1)
25 WB (15, 10)

Jeremy Hammock
Jeremy Hammock
July 14, 2021 10:36 am

Emom 2 min 2 front squat
235 265 275 285 315-1 rep

20lb ball 8-10’ target. Just hitting a spot on the wall
12:56
After the 75-50 reps I didn’t think I could keep it in the 12:00 range

Thanks for the push AL!!

Last edited 2 years ago by Jeremy Hammock
Al Fraser
Al Fraser
July 15, 2021 10:18 pm
Reply to  Jeremy Hammock

Good going Jeremy!! 👊

Chris Capozzi
Chris Capozzi
July 14, 2021 8:42 am

18:04 – 20# WB to 8.5 foot target

WB: 2 x 15 & 12 x 10

TTB: 2 x 10 & 11 x 5 – lost kip on reps 52 – 75…. went strict for last 24 reps

Andrea De Vries
Andrea De Vries
July 14, 2021 7:37 am

A. Worked to 115. That was my one rep max back on March 24, and I felt super solid today doing it as a double. Exciting.
B. Don’t have slam ball, so I toss a 17.5 weight in the air (I know, I know) figuring that makes up for not hitting a mark with a lighter weight 🤷‍♂️. TTB on rings.
12”09’ was my time. Was going strong til I lost my mojo during the 50 WBs. They just kept coming 😭 Got back on track during the 25 TTB – love those.

Zachary Davis
Zachary Davis
July 14, 2021 7:08 am

Warm up done.

A.Front squats 225-275-295-305-315
B.Did empty barbell thrusters and v ups due to limited equipment. Same reps 9:31

Jeremy Hammock
Jeremy Hammock
July 14, 2021 10:45 am
Reply to  Zachary Davis

Good weight! Tried to match you today!

Zachary Davis
Zachary Davis
July 14, 2021 3:23 pm
Reply to  Jeremy Hammock

Thank you! Solid work today!

Al Fraser
Al Fraser
July 13, 2021 11:44 pm

Warmup done ✅

A. FS x2 5 sets
Worked up to 110kg

Not great but been a while since doing much squatting at all.

B. FT
75 WBS
50 TTB
50 WBS
25 TTB
25 WBS

12’25

Been off for a weeks racing ⛵️ and felt it coming back today, bust my hand as well so really don’t have much grip on my right hand. WBS 12.5kg to 9ft as all I have, TTB done with 1 strap just to try and hang on!

Jeremy Hammock
Jeremy Hammock
July 14, 2021 10:45 am
Reply to  Al Fraser

Thanks for the push today! Always need it!!

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