PERFORMANCE

Warm-Up.

One set of:
Run x 400m, nasal breathing only

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Box Step-Up x 10 reps
Single Arm Dumbbell Deadlift x 10 reps (start and finish between the feet)
Single Arm Dumbbell Hang Snatch x 5 reps

Then…

A.

Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
16 Box Jumps (24″/20″ – jump up, step down)
8 Wall Walks
4 Ring Muscle-Ups

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Charmaine Lightfoot
Charmaine Lightfoot
March 23, 2023 10:43 am

3 rounds 10:00 ×3

Logan Harris
Logan Harris
March 13, 2023 4:44 pm

A. 25:49 Rx. 6:33, 6:26, 6:31, 6:19

Chris
Chris
March 11, 2023 9:54 am

Subbed 4 MU for 4 weighted pull ups @ 35#

All else Rx

7:30
7:44
7:47
7:28

Janelle Winston
Janelle Winston
March 10, 2023 5:11 pm

Really looking forward to doing this one but not at this time. My shoulders and elbows need a bit of TLC after the open before I start hammering them again.

Did Wednesday’s at work.

Row 1000M
100′ Double OH DB WL

7:24 – used 25 lb DB’s because I felt like I was going to drop the 35’s on my head.

B. 100 Burpees FT: 7:46

Steven
Steven
March 10, 2023 9:43 am

6:49 / 6:44/ 7:30 / 6:54
UBK MU- can’t say the same for wall walks haha

Guillaume S
Guillaume S
March 10, 2023 4:54 am

substituted 800m run by 1000m row and RMU by bar MU

8:10/8:10/9:10/9:39

adrian
adrian
March 10, 2023 4:30 am

ugh

Onfire
Onfire
March 10, 2023 3:56 am

4rounds….(💀) too much wall walks.

But satisfied that I did 4 unbroken rmu after 8 wall walks.

1r 8:16
2r 8:02
3r 8:02
4r 8:01

Candy Olkey
Candy Olkey
March 10, 2023 3:21 am

Only time for 3 rounds –Thank goodness!!
E10M
800m TM Run – 7mph
16 Box Jumps – UB
8 Wall Walks – UB but slow
8 Strict Pull Ups – singles
8:10 / 7:44 / 7:33

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