Warm-Up | Performance
One set of:
Assault Bike x 3 minutes
Followed by…
Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 6-8 reps @ 80%
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict-Handstand Push-Ups
6 Strict Pull-Ups
12 Alternating Pistols (single-leg squats)
A. Used a lower percentage because it’s been a while.
135, 145, 165, 185, 200
1 set of 4 @175 – felt off
B. Scaled to piked HSPU on DB’s so I could get upside down.
9 + 15 – Finished 10th round at 12:07
A. 50/70/90/110/130kgs
Then 8/8 @113kg
B. Changed to hyrox wod.
A. 145/175/200/225/240lbs
Then 8/8 @215lbs
B. 10+7. Good score for not feeling great today
115/135/160/180/190
170*6/*8
10+1
A. 60/70/80/90/90
EMOM at 70
B. 8 rounds and 10 pistols from 9th