PERFORMANCE
Warm-Up
Three sets of:
Double or Single-Unders x 30 seconds
Top of Ring Row Hold x 30 seconds
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Banded Tricep Extension x 20 reps
Hanging Knee Raise Hold x 20 seconds
Then…
A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds
B.
Four rounds for time of:
50 Double-Unders
50 Air Squats
25 Push-Ups
A. 55lb x8, no rings so 20 feet elevated dips, 25lb skull crushers x12, 15 V ups
B. 14:41
I just realized I didn’t post this morning.
A. all work done with 44 lb kb, and tricep extensions instead of skull crushers.
B. 14:48
My legs are shot from the deadlifts and squats. The pushups got tough as well.
At work wod so limited in equipment Did A 2nd as I wasn’t sure I would have time. DB SP x 8 w/ 20 lb DB (Shoulders were shot after B) Bent over DB Row x 10 – 20s, 25s, 25’s Tricep ext x 12 – 20lb db V ups x 10 B. Rx 12:50 The push ups were HARD. But happy I did them all with good form. Tripped a couple times on the DU but it was more the flooring than a fatigue problem. (doing the workout on really old flooring tiles that are broken and super uneven.… Read more »
Good work Janelle! You flew through the metcon!
A. Shoulder presses done with 25# dbs, skull crushers done with 35# db.
B. 16:15- push-ups took me forever.
A.
Tempo bench 8×175
Tempo scull crushers 85lbs
Temp barbell row 8×125
Strict ttb x8
B.
10:57
15:55- scaled. Knee pushups
A: 115 barbell push press, 45 skull crusher
B: 10:15
A. Accidentally did 4 rounds, 35# single arm press, 2×20# DB skull crusher
B. 9:20Rx
12:10 Rx. Feeling super today
B. 12:28
Yesterdays
A. Deadlift
135×8, 155×6, 180×4, 200×2, 210×1, 210×1, 212×1, 215×1
***not quite as planned 😥
B. AMRAP 8 min – 7 rounds + 10 reps
6 Deadlifts @ 155
12 BJO @ 20″
***Not even close to my best…actually my worst with this one. Absolutely no explosiveness!
I felt the same way in the metcon. Good job pushing through.
17:46 rx
Warm up: ✅
A: ✅ DB @50lbs.
B:
9:54 Rx