Warm-Up.
Hip Internal Rotation for Squatting
Followed by…
Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 5-7 @ 1313 tempo
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds
Then…
A.
Five sets of:
Front Squat x 1.1.1
(rest 5-10 seconds between singles)
Rest as needed
Use the heaviest successful load from last week’s double.
B.
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
60 seconds of Alternating Reverse Lunges
30 seconds of Right Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Left Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Air Squats
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 14:00, perform the following…
Three sets, for max reps, of:
60 seconds Shoulder to Overhead
Rest 60 seconds
*60 seconds Dumbbell or Kettlebell Hang Snatches
Rest 60 seconds
60 seconds Front Rack Alternating Lunges
Rest 60 seconds
*Alternate arms every 3 reps
When the running clock reaches 35:00, perform the following…
Three sets of:
Half-Kneeling Single-Arm Arnold Press x 8-10 each arm @ 2011
Single-Arm Dumbbell or Kettlebell Row x 8-10 each arm @ 2111
Dumbbell Overhead Triceps Extension x 10-15 reps @ 20X0
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A. 135-135-135-135-135
B. 13:09
I had to modify the workout, no wb at home
30 Thrusters. 95/65
50 t2b
20 Thrusters
25 t2b
10 Thrusters
400m run
13:20 rx
A) 225, 235, 245, 255, 255
B) 16:30
A. 225,235,245,250,250
B. 15:21
Couldn’t really do this since I have no where to do wall balls. And the squat rack is sketchy at best.
So punted and did this.
A. 5 RFT:
10 SA DB HC&J
10 burpees
10 SDB box step overs
10:28 – 35# DB
B. Travis’ Ab wod (I think #7) Fewest rep scheme! 🙂
A. 135#/155/165/175/180- failed the last one
B. 15:12
135-205-225-225-255
And 11:56 with Knees To Elbow. Did like 10 T2B total.
Worst movement.
A. 5x 1.1.1 front squat rest 10 de between lift. Enron 2 min. Ended up being about 1 min rest
245×3 255×1 265×1 sets
B. 20lb sand ball bout 8’6” throws. Too the roof under the bleachers in the gym.
Time 11:54
A. 225, 255, 255, 255, 255 (started a little scared, lol)
B. Rx 19:10 (T2B – could only string together 1 set of 10. The rest were out of sync)
3 mins on the airdyne
I’ve never done 75 T2B before so it was great just to finish this one.
T2B Progress!
Yesterday:
A. OT3M: 20 step back lunges w/50# KBs + 10×185# bench press. 5 sets
B: 4 Rds:
200m run
10 DB thrusters
200m run
10 Devil’s press
-14:57
Today:
Back Squat OT2M: 8×135, 7×185, 6×225, 5×255, 4×275, 3×295, 2×305, 1×315
B. WB/T2B nonsense: 15:37 Rx ?
My legs were tired so caught up with last weekend’s wod:
25:00 AMRAP:
25 Assault Bike Calories
15 Dumbbell Thrusters, 30 kg
15 Lunges, 30 kg
30 Row Calories
15 Devil Press, 30 kg
3 rds + 15 ab cal.
That felt rough
doesn’t look like you gave your legs any rest! Nice job, P.
Thanks Nathan! You are right, but still better than front squats and 150 wall balls 🙂
Hello! Is this going to be added to BTWB? Love the workouts and the accessibility of logging them on there ?
Hi Ruth, these workouts are also on SugarWOD! (but not BTWB) We’d love to see you post!
Aw that’s a shame, have you stopped posting to BTWB they were always on there ?
I have a subscription to BTWB instead of sugarwod unfortunately
A.
FSx3 5sets @115kg
B.
For time 10’38
Wall ball shots all unbroken
TTB very broken!
Impressive on the wall balls!
O this is gonna be good!