performance
Warm-Up.
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward-facing throughout
Followed by…
Two sets of:
Hollow Hold x 30 seconds
Scapular Pull-up x 10 reps
Followed by…
Two sets of:
“Dumbbell Clean Warm-Up”
Squeeze Dumbbell Romanian Deadlift x 6 reps
Single-Arm Dumbbell Hang Power Clean 6 reps per side
Pause Push-Press x 6 reps per side
Then…
A.
Four rounds for time of:
400 Meter Run
10 Dumbbell Shoulder to Overhead (55/35 lbs)
10 Strict Pull-Ups
400 Meter Run
10 Dumbbell Hang Squat Cleans (55/35 lbs)
10 Toes to Bar
M 55
Scaled to 35lb db
31:24
Great WOD.
Still Recovering from food poisoning, got back to about 1700-1850 cals yesterday
A. First round 6:33, but wheels came off on the strict pull ups and rowing fell off from 1:49-1:51 pace
Rowing 500M instead of running 400M…this heat wave…
31:40
3 rounds today plus 1 run with 50#…really struggling with the mental aspect lately here and feel empty. 7:04, 7:35, 8:08, dnf
Thanks for sharing logan. Take care of yourself, get your rest, and a few days off might help too. Good work getting three rounds in.
Struggle bussed through this one myself, head up and onto the next one. Keep after it!
New to group from 7200 ft. in Wyoming. Fell bad for you guys in the heat was 38F this morning when I did workout. Thanks for having me hope I can keep up with you.
Rx 29:45
Welcome Nic! Great work today! Keep posting.
27:38 ow hot DB 50#
34:41 😅
A. Big mistake doing this at 1pm CST.. Heat index at 120F
DB’s @50’s: 40:29
A. RX – 7:53 / 8:10 / 8:30 / 8:06 = 32:39
Runs outside – 2:10-2:40
S2OH – all UB
strict pull ups – 4/2/2/1/1 all rounds
HSC – all UB
T2B – all UB and got them all kipping!
B. Pool Time!
Great work today with some well earned pool time to finish!
29:20
Had to switch 55# DB’s for 50#’s. All else RX. It’s been a while; those runs hurt! I started @ a 7:30 pace… Slowed down to 8:45 by the end🤦
A. Rx 33:09 7:10-8:02-8:52-9:05
30:44
Subbed DB Hang cleans for KB front squats
31:50 RX’d
It’s 79 degrees at 5:30 am – WTF! Probably could have gone faster on the runs if I hadn’t been dying from heat.
Would like to check if it’s single dumbbell or double dumbbells?
Double, they’ll usually specify “single” or “alternating” if it is single.
Thanks mate
A) SUB 400 m run -> 500 m row (2’/500m pace)
38:49