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…

Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)

Then…

A.
Bench Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 5 reps @ 80%
*Set 8 – 3 reps @ 85%
*Set 9 – 1 rep @ 90%
Rest exactly 2 minutes between sets.

B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

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Jonathan Faiella
Jonathan Faiella
July 29, 2021 11:57 am

A. Worked off 225 lb max
B. 20:03
1.5 pood kb
Subbed dips for pushups

Jesse Teixeira
Jesse Teixeira
July 29, 2021 11:39 am

A. 195/205/220
205/220/235
220/235/247,5

B. 16:50 w/ Strict dips on matador

Last edited 1 month ago by Jesse Teixeira
Luke Tipton
Luke Tipton
July 28, 2021 10:44 pm

A. Strict Press E2MOM
5×130,3×140,1×150,5×140,3×150,1×160, 5×150,3×160,1×165

B. 15:25

Last edited 1 month ago by Luke Tipton
Mygu
Mygu
July 28, 2021 6:41 pm

Bench
165-185-195
185-195-205
195-205-215

With remaining time on the 2 min, max Echo bike cal (201)

Workout.
Not running after yesterday’s horror.

4 rounds
10 strict press (50)
15 banded ring dips
25 cal echo bike

I thought it was better than running. It wasn’t.

15:33

Viv
Viv
July 28, 2021 6:07 pm

I have been slacking real time… between work, hobbies and vacation, I’m slowly getting back into things.

A. Bench Press (based on 140#)
100-105-110-105-110-120-110-120-125#

B. Subbed ring dips for bench dips; used 35# dumbbells for push presses
15:25

Logan Harris
Logan Harris
July 28, 2021 5:00 pm

Did July 21 WOD A. Every 2 minutes, for 16 minutes (8 sets) of: Clean from 2″ Below the Knee + Jerk (pause for 2 seconds at 2″ below the knee, and clean from the position, followed by a jerk) Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. B. Complete as many rounds and reps as possible in 8 minutes of: 50 Air Squats 40 Kettlebell Snatches (24/16 kg – switch arms every 10 reps) 30 Push-Ups A. 165,185,195,205,215,225,235,240(fail) B. 1+115 (5 shorts of second… Read more »

Anika Tipton
Anika Tipton
July 28, 2021 12:40 pm

A. Subbed strict press:
5×80#/3×85/1×90/5×85/3×90/1×95/5×90/3×95/1×100
B. 16:27- did banded ring dips

Candy Olkey
Candy Olkey
July 28, 2021 12:38 pm

Great WU with some extra foot, shin and ankle LOVE! Scaled the hell out of today..but really wanted to get some upper body action going with this mending shoulder. A. Bench 55# x5, 65×3, 75×1, 65×5, 75×3, 85×1, 75×5, 85×3, 95×1 ***This felt great except for my pride! B. 5 Rounds for time – 17:17 (3:36/3:26/3:35/3:21/3:19) 400m Run – 2;15/2:09/2:04/2;03/2:00 10 Single Arm DB PP @ 20# with opp DB in front rack – both arms UB 15 Box Dips ***Again..scaling heavily to get some upper body work in..but not push the shoulder to far. All feels good…except for my… Read more »

Toni Martos
Toni Martos
July 28, 2021 11:01 am

A. Up to 75kg
B.4set
500m row
10+ 10 db press 25kg
15ring dip
21:10

Candy Olkey
Candy Olkey
July 28, 2021 12:39 pm
Reply to  Toni Martos

Nice work Toni!!

Blake Shealy
Blake Shealy
July 28, 2021 8:19 am

A) 210, 225, 240, 225, 240, 255, 240, 255 (2+1), 265

B) Only had time for 2 rounds this AM, finish this PM (DB @ 50#)
Total: 5:20
Round 1, 2:41
Round 2, 2:39

** Slight left glute pain. Nothing sharp… Think it’s leftovers from yesterday’s 75 DL, box walkovers, weighted lunges**

Last edited 1 month ago by Blake Shealy
Candy Olkey
Candy Olkey
July 28, 2021 12:41 pm
Reply to  Blake Shealy

Those are some heavy bench presses Blake..along with super fast metcon rounds…damn good work!

Blake Shealy
Blake Shealy
July 28, 2021 5:17 pm
Reply to  Candy Olkey

Thanks! I’ll get humbled again pretty quick when y’all add in things like muscle ups, double unders, OH squats, etc. But, this was a fun one!

I also think I legit pulled something in my glute going out at a 5:20 pace for the 400s 😬. I’m not as young as I think I am anymore…

Chris Capozzi
Chris Capozzi
July 28, 2021 8:06 am

17:40 – scaled to 50# DB’s all else Rx

Push Presses in sets of 10 but dropped DB’s when switching arms in Rounds 2, 3, and 4

Ring Dips
10/5 x 3
6/6/3 x 1

Candy Olkey
Candy Olkey
July 28, 2021 12:41 pm
Reply to  Chris Capozzi

Outstanding Chris!

Mike Slagle
Mike Slagle
July 28, 2021 7:43 am

A. Done at % up to 205. This all felt good. I felt strong all of the way through the wave.

B. Done with 12 reps of 44 lb kb to equalize the load and quick singles of strict ring dips.

17:53

Go attack this one friends!

Candy Olkey
Candy Olkey
July 28, 2021 12:43 pm
Reply to  Mike Slagle

It’s great to see you back in action Mike! Super impressive day!

Mike Slagle
Mike Slagle
July 28, 2021 2:42 pm
Reply to  Candy Olkey

Thanks so much! It’s nice to feel mostly back to normal. You did great work today too. Way to be smart with your scaling as well.