PERFORMANCE & FITNESS

Warm-Up.

One to two sets of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 per side
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 3 reps @ 32X1 tempo

Followed by…

Two sets of:
Kettlebell Suitcase Carry x 20 meters per side
Reverse Lunge with Kettlebell in Goblet Hold x 10

Then…

A.

“The Eagle”
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer’s Carry

This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.

B.

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds between each leg, then 45 seconds before moving to the dumbbell rows
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest 45 seconds between each arm, then 45 seconds before returning to the Bulgarian Split Squats

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Tanner
Tanner
June 22, 2022 5:25 pm

A) 44lb kbs ub

B) with db bss 25s/25s/30s rows 50/50/50

Logan Harris
Logan Harris
June 22, 2022 4:46 pm

A. 50# DBs attempt – 6 sets, rest, then 2. Total time 4:37. Next weight I have a pair of is 25# so thought this best.
B. BSS done with single 70# Kb and 2 plates elevation, rows with 53,70,70#
Really thankful for the WODs this week so far – been getting back into it here and so far these are great. Good work everyone!

M/40/185/5’7”/Calgary, AB, Canada

Chris
Chris
June 22, 2022 3:19 pm

B)
With 35# / 40# / 45# – no tempo

Randy
Randy
June 22, 2022 3:17 pm

M/37/255/6’1

115# BB. As rxd.

7:44

BForce
BForce
June 22, 2022 2:18 pm

A. 50lb DBs 6:23
B. 75,95,95 DB 50lbs

Aaron Danielson
Aaron Danielson
June 22, 2022 1:46 pm

A. 4:55 35# kbs a put down in rd 5 and 7 29 sec PR but last time was unbroken
B. bss no wt, 25, 25
row 35#

right adducter tight so kept the squat weight down.

Chris
Chris
June 22, 2022 1:46 pm

A)
7:32

50# DBs

3 rds unbroken dropped every round thereafter

Next time @ 35#?

Last edited 4 days ago by Christopher Capozzi
Logan Harris
Logan Harris
June 22, 2022 4:46 pm
Reply to  Chris

I feel ya on the 50’s – I attempted as well.

Andrea Arzillo
Andrea Arzillo
June 22, 2022 9:29 am

A. Rx 5:44 with 2x24kg kettlebells without dropping

B. Performed bulgarian split barbell back squat with 30% of 1RM back squat and 1x20kg dumbbell for single arm row

Mark M
Mark M
June 22, 2022 7:40 am

55m. Sore from yesterday’s program. A- 35# no time. B- 45# DB Row, 26# BSS, struggle with balance…

Getty
Getty
June 22, 2022 4:33 am

A. 5:22 53#s…broke twice 4/2/2…shoulders are wrecked from yesterday (my own 5AM reading of station 1 led to that)

B. Bulgarian’s @ 53#s in each hand
SA DB Row 35#, area of weakness on my L
That tempo is a smoke show

Enjoy this one and get after it today!