PERFORMANCE & FITNESS
Warm-Up.
One set of:
With nasal breathing only, work at a light to moderate pace for five minutes on a cardio machine of your choice (row, ski, bike, treadmill, etc).
During this time, play with your pace. What can you hold while still maintaining nasal breathing? If you lose the breath in and out of the nose, rest and reset for a moment before returning to nasal breathing.
Followed by…
Two sets of:
Cross-legged Kettlebell side-bend x 5 reps per side
Pike Pulse x 10 reps
Two sets of:
Dive-Bomber Push-up x 10 reps
Ring Row x 10 reps
Then…
A.
For time:
800 Meter Run
immediately followed by…
Five rounds of:
8 Strict Pull-Ups
16 Push-Ups @ 10X1
24 Alternating Pistols or Cossack Squats
immediately followed by…
800 Meter Run
Time Cap = 35:00
23:27
All pistols. Subbed 50 cal Echo bike for the runs to stay out of the sun. Also did kipping pull-ups and no tempo on the push-ups to shorten it some, 85 degrees outside right now!
finished in 26 minutes, that last 800m was brutal.
Scaled/adapted
– 2k bike erg (next time maybe 2.5/3k, i don’t run 800m in less than 3′)
– 10 pistol + 14 cossack
26 min
A. Bench Press 65#x5, 75×3, 85×1 75×5, 85×3, 95×1 85×5, 95×3, 105×1 95×5, 105×3, 115×1 105×5, 115×2(failed rep3), 120×1 B. EMOM for 32 min (8 rounds) 1 – 10 Cal Row – 36s,35,34,34,34,34,35,38 2 – 10 OHS (scaled 65#) – 30-35s UB but really unstable 3 – Max BBJO – 96 reps (12 each round) ***Wow this got to be a mental challenge for me in rounds 7&8. But the rows went really good for me..I think I figured out what I’ve been doing wrong. Over reaching..trying to get the handle as far forward as possible to get a longer… Read more »
The pool will be a good cooldown after all of that work!
A. Tempo bench press 31×1 x 6 reps
20 band pull aparts 2 red bands 10 overhead and 10 in front
B. Todays metcon done with HR pushups and Cossack squats
18:05
Runs were 3:28 and 3:48
The pushups got hard halfway through. All pull-ups and squats were UB.
C. Travis’s core workout 9
Guess we both had the same idea today Mike…BENCH PRESS for the WIN!
Great work…those 800m run times are ridiculous!
Thanks! The first went felt nice and smooth. The last one was pure work esp the first half of it. I worked to get my heart rate down a bit so I could push a little bit towards the stretch.
A. 30:50 Rx’d the wod with pistols, but was feeling tired today so I took it with a very relaxed pace. I’d have cutted at least 4-5min in a normal day.
I’m back!
Used Cossack squats here, RX otherwise: 20:45
(+ 10 strict PU & 40 walking db lunges @ 50#’s for a bit more volume)
Welcome back and good work today!
Welcome back..great work Blake! How did you incorporate the walking lunges? I missed them earlier this week and was trying to figure out how to put them into this WOD for tomorrow.