PERFORMANCE & FITNESS
Warm-Up.
One set of:
Row x 3-4 minutes at a moderate pace
Plank x 60 seconds
Scapular Pull-up x 30 seconds
Followed by…
One set of:
“Barbell Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
Then…
A.
Five sets of:
Banded Lumberjack Squat x 8-12 reps @ 40X1
Rest 30 seconds
Quadraped PVC Trap-3 Raise x 6-8 reps each @ 1114
Rest 30 seconds
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24″/20″)
Friday 3/3:
Did Tuesday’s-
A. Bb hip thrusts
Slider hamstring curls
Hollow holds
Bent over bb row
Lazy about changing weights so did 135# for the hip thrusts and rows
B. For max reps, 4’ db burpee box step overs:
25 @ 35# dbs and 20” box
C. Row 4’ for max cals: 59
Friday 4:00am
March 1 WOD
A1. 60s Strict Ring Dips – 15
A2. 15 Rounds
15s Support Hold on Rings – all 15s holds
15s Dip Hold on Rings – 15s-7s (started first 3 rounds holding 15s then gradually lost seconds each round)
💯 🔥 SO TOUGH…SO BORING (not sure which made it worse)
B. 3 Rounds for time – 14:56
400m Run – TM 2:06 / 2:03 / 2:00
6 Wall Walks – so slow
12 Strict Pull Ups – singles
Did 23.3.
RX – 7 DU in the 3rd round.
Bonus 5k run slowly on this nice evening!
A. ✅ Squats done with 25# plate and red band.
B. 4:03/3:54/3:52
Yesterday’s workout
Strict ring dips
17
10 rounds of holds on rings
Top position typically 10-12 seconds
Bottom position typically 5-8 seconds
B. Rx 15:16
Wall walks are probably the hardest skill that I can do, and man do those take it out of me.
3:50
4:00
4:00
A. No bar, Blue Band + 16kg KB
B. Gassed
20Cal + 20Cal + 1BBJO
20Cal + 20Cal + 4BBJO
20Cal + 20Cal + 5BBJO
A. Done with 30kg and red band
B. Only 2 rounds in the tank today. 3:24, 3:26
A. Thick blue band with 50lbs added 12 reps
B 4:17, 4:14, 4:09
No rower so used peleton level 51 for 75 cal burn pace above 94 avg., 24 inch burpee jumps
A.
Lumberjack Squats x 12 @ 40×1 – BB+15#,20,25,30,30 (with blue band)
Quadraped PVC Trap 3 Raise x 8 @ 1114
B. 3 Sets for times – 4:34 / 4:32 / 4:36
20 Cal Row – 1:20, 1:21, 1:28
15 Cal AB – 1:45, 1:47, 1:57
10 Burpee Box Jump Overs – UB
***I thought it was a little weird they only prescribed 10 BBJO…🤔😱🔥 Watch out for that first one team!! My little legs weren’t quite prepared, but I didn’t crash and burn.
Thanks Candy, I used your advice and made sure to gather myself before my first jump each round! 😂
4.50 4.55 5.00