Warm-Up.
Banded Scarecrow x 30-60 seconds each position
Squat Therapy x 5 reps @ 3311 tempo
Followed by…
Two Sets:
Plank Shoulder Taps x 30 seconds
Air Squats x 30 seconds
Rest 30 seconds
Plank Walks x 30 seconds (15 seconds each direction)
Jumping Squats x 30 seconds
Rest 30 seconds
Wall Climbs (or Handstand Hold) x 30 seconds
Burpee Broad Jumps x 30 seconds
Then…
In teams of two, complete three rounds for time of:
800 Meter Run (together)
80 Wall Ball Shots (20/14 lbs)
80 Push-Ups
Partition the repetitions between partners however you’d like.
3 rounds:
40 calorie row
20 burpee over sandbag
10 sandbag over shoulder #110
16:00
Stopped there. Plan on doing Holleyman hero wod tomorrow morning.
3 rounds for time. 29:00
800 meter run maybe about 415 each run
40 wall balls 20, 10, 10. Then all 10s
40 push ups. 10, 10, 10, 5, 5
Pretty fun. Kept a moderate pace. Nothing too intense.
Good work JB!
Thanks man. Hope you were able to carve out that pool time!
You had fun! ✅
28:30. Tawni did assault bike and 20# ball slam
I did assault runner and 20# wallball
Well done guys!
No good place for wallballs at the new house that we’ve figured out yet so we did medball power cleans instead. 36:40
Nice work pushing through. I think the power cleans sound worse.
Wallballs would have been worse for sure
Nice sub dude!
If you’re thinking about hitting this later, go ahead and do something else 🙂
Rx with my wife: 31:47
First two rounds were under 10 minutes. The last round my breakfast wanted to make a guest appearance on the run.
Wbs: 20s, last 40 were 10s
Pushups: 10s, last 30 were 5s
I need to hydrate after several days of super hot weather for us.
Pool time later on!
Have a great weekend, good job man!
Short on time:
Bench press 5×5 @95 kg @21X1
ET incline DB press x10-12 25 kg
Biceps curls IT/ET
Strong work on the presses Simo! That’s a good Saturday. Good job making the most of your time.
Thanks Mike, appreciate it!
A. On the 2:30 X 5
DT complex based on % of 1rm clean and jerk
55%, 60%, final 3 sets build to heavyish, but not too heavy as to go over 1 min work and stay unbroken. Up to 62.5kg, Which is 71%. Felt pretty good, but overhead didn’t feel strong.
B. Every 1:30 for 8 sets
Odd Purple then Black band BMU. Got up to 4 UB on purple bands and 2 on black. Feeling good to put purple in workouts now.
Even Max HSPU no abmat. 5 5 4 3
That’s a fun way to do the DT complex! I love seeing the progress on your gymnastics!
Was not fun by the end haha. Bar on your chest while your heart is exploding. Thanks, so pleased with BMU progress. Just need to keep at it till the open. Enjoy the pool!