PERFORMANCE 

Warm-Up.

One set of:
“Assault Bike Gears Warm-up”
Assault Bike x 60 seconds nasal breathing only @70-75% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds nasal breathing only @70-75% effort
*The intention of this warm-up is to get moving, while learning to use your breathing to ramp-up and ramp-down your intensity

Followed by…

Two sets, performed with one pair of kettlebells:
Double Kettlebell Sumo Deadlift x 10 reps
Double (or single) Kettlebell Swing x 10 reps
Kettlebell Front Rack Carry x 50 feet
Kettlebell Front Rack + Overhead Carry x 50 feet, left (keep kettlebell front rack hold on right side, press left overhead)
Kettlebell Front Rack + Overhead Carry x 50 feet, right (keep kettlebell front rack hold on left side, press right overhead)

Then…

A.

Teams of two must complete 100 repetitions of the following complex:
1 Deadlift (95/65 lbs)
1 Squat Clean (95/65 lbs)
1 Front Squat (95/65 lbs)
1 Push Press (95/65 lbs)
1 Push Jerk (95/65 lbs)

The weight cannot rest on the floor at any point during the workout – the only contact must be the quick tap of the plates on the deadlift. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

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Aaron Danielson
Aaron Danielson
June 18, 2022 12:18 pm

Jun 16
warmup then MU pratice

emom x3 min RMU 2-3-5
rest 2 min
emom x3 BMU 2-2-6

A. 3-4 strict press: 95-115-125-130×4
A2. 3-4 PP: 125-135-145-155×4

B. rx 5:15-5:26-cap 24 pushup finished in 6:02

Candy Olkey
Candy Olkey
June 18, 2022 10:52 am

June 15 WOD

A. For Time – RX 9:13
40 Cal Row – 2:45.6
40 Deadlift @ 155 – 10/10/7/7/6 (3:24)
40 Cal Row – 3:03.7
***Have done this one once a year for the past 3 years..this is a PR by 23s!!

B. 3 Sets
Hip Thrusts x 8 @ 2112 – all at 135#
Hip Thrust ISO-Hold x 30s @ 135# all sets
***Kept the bar on the lighter side to mind the tempo and hold the entire 30s..wooowwwe 🔥

Last edited 8 days ago by Candy Olkey