PERFORMANCE
Warm-Up.
“Mind Muscle” Full Spinal Warm-Up
(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)
Followed by…
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
For time:
800 Meter Run
immediately followed by…
Eight rounds of:
4 Power Cleans (135/95 lbs)
6 Alternating Reverse Lunges (135/95 lbs)
8 Shoulder to Overhead (135/95 lbs)
immediately followed by…
800 Meter Run
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
Three rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders
Immediately followed by…
Five rounds of:
10 Dumbbell Deadlifts
10 Dumbbell Front Rack Lunges
10 Dumbbell Push Press
Immediately followed by…
Three rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders
Are the Alt. reverse lunges front rack or back rack or ath. choice?
I threw it to back rack on mine
Back rack for me, they actually feel like a bit of a break compared to the other 2 movements!!!!
Warmup done A. Tabata all done B. FT 800m run Then 8x 4 PC @61kg 6 alt rev lunges @61kg 8 S2O @61kg Finished off with an 800m run 28’10 Prepared myself for the absolute worst on this one and it wasn’t quite as bad as I thought it was going to be. Thought about dropping the weight but then decided just to grunt up and get on with it! Both runs done in around 3’40 on treadmill, all exercises done UB with just quick breather in between. Did include changing shoes twice to lifters and back again. C. Travis’… Read more »
Love that I’m not the only one changing shoes!!! I went from running shoes to metcons to running shoes. Super fast work Al!
Snap! I think it’s a mental thing as much as anything as I feel way stronger with lifting shoes on and feel like it’s worth the 20 second change to not fatigue quite so quickly!
32:24 Rx
Holy hell, that was a slog-fest. It’s 90+ degrees and very humid in NY. Air feels so thick, hard to slow my breathing down. Not sure if there’s a time cap but got it all done. To pace, I was doing 3xPC, short rest, PC+Lunges, Rest, 8 STOH, minimal rest back to the PC. Was able to get everything unbroken following that pace except the last two sets of STOH. I was pleasantly surprised I was able to get through all the lunges, they usually get heavy for my left knee.
Enjoy the day off!
Yay…another NYer!! I hear you on the heat…we NYer’s are not used to sooooo much heat and humidity…but I LOVE IT! I’d trade winter for it in a heartbeat! I’m going to give this one a go today…but going to get started before 9 am and hope that helps a little. Great job Eddie!!
Nice work slogging it out Eddie, I prepared myself for the absolute worst on this after reading all the comments!!
Tempo bench press
5 sets of 5 at 41×0
10 min emom
12 HR pushups
20 vups
Just a little reward for getting packed for vacation.
Nice work Mike! Vacation? Where are we going?
Yesterday’s:
A. FS based off 205# 1RM
155, 165, 175, 185, 185
Felt great!
B. For time 19:27 RX
1000m row
30 T2B (5 sets of 6)
20 FS 105# (4 sets of 5)
30 T2B (5 sets of 6)
1000m row
I’ve been out for a couple weeks and trying to get back into it… usually a couple days behind.
Welcome back!
Run 800m
8 rounds with 115lbs
4 power clean
6 reverse lunges
8 shoulder to overhead
Run 800m
19:15
Can’t wait to give this one a try today! Nice work Jeremy!
Prepare yourself for the worst Candy and honestly it’s not quite as bad as it looks!
I’d honestly rather do the murph haha
Nice work Jeremy! I seriously thought about dropping the weight down after I saw that you had, but ended up just slogging it out!!
Haha thank you. I wanted to be able to somewhat walk straight today! Way to grind it out!
Yesterdays GREAT WU! A. Front Squat E2M based off 155# 120 x 3, 125 x 2, 135 x 1, 140x 1, 140(f) took it back down to 115# and did sets of 2 at 115, 125 and 135 barefoot ***today barefoot worked out better for me than with lifters…my sets at 140 I put my lifters on and I really had no leg drive B. For time – 18:05 1000m Row – 4:33 30 T2B – 17/13 all kipping 20 FS @ 105# – sets of 4 30 T2B – 15/5/4/6 (last six done strictish) 1000m Row – 4:38 C.… Read more »
I’m always looking out for your score and trying to keep up! Great work!!
Thanx Amber….There aren’t a lot of us girls here and I always look to see who’s done what. I’m really only in competition with myself…but it’s always nice to know if I’m at least in the game…even if it’s 2nd or 3rd string…lol.
You did awesome with this wod as well. Really strong front squats!! FS are one of my least favorites! And when I see a metcon with rowing…I know I have to push myself harder on all the other elements because my rowing is soooo slow!
Totally understand. I’m not trying to compete…I use your score as goals and a check on myself. I just want to make sure I’m somewhere close to the pack. Haha. My goal right now is weight loss.
You so cray with the 400m lunges!
You used to preach “swim suit ready butts”…and I learned that lunges and BSS are were it’s at! Being so short I’m not one of those girls that wants a big butt…so the fact that I can’t squat 200+#’s is ok with me. The no weight lunges gives me a nice burn as well as the leg endurance. Because at the end of the day..I’m not going to compete…I just want to look good naked! lol
Booty July is in full effect!
Another great day! I can’t imagine walking after all those lunges!
They burn a bit…but really since I’ve been doing them fairly regularly (usually once a week)..they aren’t as bad and they definitely have helped with the leg endurance.