PERFORMANCE
Warm-Up.
One set of:
“General Rowing Warm-up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Followed by…
Two sets of the following pistol mobility work:
Slackline Holds x 3 reps, 5-10 seconds each per side
Boxed Ankle Stretch or Rock x 30 seconds per side
Followed by…
Two sets of:
Kip Swings or Ring Swings x 10 reps
Slider Seal Walk x 25 feet forwards, 25 feet backward
Kettlebell Sumo Deadlift x 10 reps
Then…
A.
Against a 30-minute running clock…
1500 Meter Row
immediately followed by as many round and reps as possible of…
5 Muscle-Ups
10 Strict Handstand Push-Ups
15 Kettlebell Swings (24/16 kg)
20 Alternating Pistols
A. Rx row in 5:58 then 5 rounds
AMRAP 30 Minutes
Buy In: 1500 Meter Row
Directly into…
5 Ring Muscle Ups
10 Strict Handstand Push Ups
15 American Kettlebell Swings
20 Alternating Pistols
Score: 4 Rounds + 33 Reps
A. 75 cal Echo, RMUs, 45lb AKBS, pistols: 3 +2pistols
A) 3+34 rx. The heat was really getting to me. Did a lot more standing in front of the fan than I should have
Some big guy alterations –
Against a 30 min clock
1500M Row (5:28)
8 strict Pull Ups
10 DB presses w/ Handstand push up grip/movement 40# (needed to go 55#+)
15 KB Swings (63#)
20 Alternating pistols supported w/ opposite hand on ring w/ little help
4 Rounds + 49 reps
Modified:
Against a 30-minute running clock…
1500 Meter Row
immediately followed by as many round and reps as possible of…
5 Strict Pull Ups
10 Strict Handstand Push-Ups
15 Kettlebell Swings (24kg)
20 Dumb Bell Box Step Ups (35lbs DBs + 20 inch box)
5 rounds
Active rest day took it easy
3 rounds