PERFORMANCE 

Warm-Up.

Two sets of:
Row x 250 meters
Slider Seal Walk x 25 feet forwards, 25 feet backward

Followed by…

Two sets of:
Prone PVC Pass-Through x 10 reps
Prone Plank x 45 Seconds

Then…

A.

Every 2 minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.

Every 2 minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.

Every 6 minutes, for 18 minutes (3 sets) for times of:
500 Meter Row
400 Meter Run
25 Push-Ups

 

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Shan
Shan
June 18, 2022 8:46 am

Press
95-135 x 3

Push press
125 – 145 x 3

WOD
5:13
5:11
5:10

Mike Slagle
Mike Slagle
June 16, 2022 5:40 pm

Yesterday’s metcon
Rx: 7:49

Travis’s core workout 13

Janelle
Janelle
June 16, 2022 5:10 pm

I’ve been having a some trouble with my ankle tendon and really aggravated it yesterday with the DB running pull up workout from Tuesday.

Took it easy and did the workout from last week.

4 RFT
22 cal row/ AB
12 GTOH
12 CTB

20:53
I had to switch to the bike after two rounds because the flection in the ankle on the row was causing problems.

Hopefully this is not a long term thing. 🤦🏼‍♀️

Mike Slagle
Mike Slagle
June 16, 2022 7:50 pm
Reply to  Janelle

Sorry to hear about your ankle. I hope it heals up quickly!

Anika Tipton
Anika Tipton
June 16, 2022 4:23 pm

A. 85#x4/90×4/95×3/95×2
B. 95×4/105×4/115×4/125×4
C. 6:00/5:48/6:00- push-ups are not my strong suit 😂 Did this with my 10 year old daughter- she whooped me.

Last edited 10 days ago by Anika Tipton
Tanner
Tanner
June 16, 2022 4:20 pm

A) 145(4) 155(4) 155(4) 165(3)

B) 185(4) 185(4) 195(4) 205(4)

C) 4:20/4:29/4:36

Adam
Adam
June 16, 2022 12:41 pm

95,115,135,145,155 (4s cept last) – 155,165,175,185(3s)

3:57,4:01,4:06 bike 35 cal/run 400/25 push

Tough push-ups to depth

Getty
Getty
June 16, 2022 11:53 am

Did yesterdays:
A. 6:57
B. Elevated Hex Bar Deadlifts subbed (snatches bothered pelvis earlier this week again…)
8 Reps each set
460/480/500
rest 2 minutes

Then just did A. and B. from today to try and play catch up:

A. 155/155/155/155 (4 each set)
B. 195 (3)/175(4)/195(4)/195(4) (still cleaning up the catching the bar on the way down, limiting factor)

Finally caught up-ish after the food poisoning this past weekend.

Please hydrate and hit all the electrolytes during this heat wave y’all, great work this week.

Jeremy Hammock
Jeremy Hammock
June 16, 2022 11:26 am

Emom 2 min
Bench 8×185
Static toe touch hang with 20lb kb
(Trying to work out soreness on backside)

Emom 1:45 strict press
4-145 4-145 3-155 3-155

Emom 1:45 pushpress
4-175 4-175 4-175 4-175

Emom 6 min 3 rounds
500 row
500 run
25 push-up
10 temp curls/overhead extension 4lbs
About 40 secs to left on clock

Row and run about 1:50

Chris
Chris
June 16, 2022 8:55 am

A)
95 x 4
115 x 4
125 x 4
135 x 2

B)
155 x 4
165 x 4
175 = F (?)
170 x 4

Al F
Al F
June 16, 2022 4:37 am

Been a while! Few trips away recently ⛵️ and a dose of Corona to set me back a bit!

Warmup done ✅

A. 50kgx4, 55×4, 60×4, 65×3

B. 70×4, 75×4, 80×3, 80×3

C. 4’07, 4’08, 4’11
Total- 12’26

Nice one to get back into it, short, sweet and not a lot of technique required, perfect for me!! All rows around 1’45 then just hung in there on the run knowing there were only 25 push ups to do when I got back!

Last edited 11 days ago by al fraser
Mike Slagle
Mike Slagle
June 16, 2022 5:56 am
Reply to  Al F

Welcome back Al! Coming back strong with fast metcon rounds!

Al F
Al F
June 16, 2022 7:26 am
Reply to  Mike Slagle

Thanks Mike, hope that all is well with you? Not quite as useless as I thought I was! Just difficult stringing it together being home for a few days away for a week from now until the autumn!

Lee
Lee
June 16, 2022 3:31 am

A. 115×4, 125×3, 130×2, 125×3
B. 155×4, 165×3, 175×2, 170×3
C. 5:10, 5:14, 5:11

The row and run basically cancel each other out. Rowed ~10s slower in rounds 2 and 3 and was able to make up the time on the runs.

Mike Slagle
Mike Slagle
June 16, 2022 5:55 am
Reply to  Lee

Good work Lee!