PERFORMANCE
Warm-Up.
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo
Followed by…
Three sets of:
Jumping Pull-up x 4 reps
Barbell Kang Squat x 6 reps
Barbell Thruster x 8 reps
Then…
A.
Five sets of:
Front Squat x 3-4 reps
(load as heavy as possible, if you get the fourth rep, increase load)
Rest 30 seconds
Prone PVC Front-Rack Stretch x 2 minutes
Rest 30 seconds
B.
For time:
400 Meter Run
20 Thrusters (95/65 lbs)
30 Chest-to-Bar Pull-Ups
20 Thrusters
400 Meter Run
The server for the workouts after 3/6/23 seem to have a data error when you try to access them. Just sharing
A)
135 x 4
155 x 4
175 x 3
180 x 3
185 x 2
B)
2000m row
50 wall balls @?20#
1000m row
35 WB
500m row
20 WB
22:39
Set of 15 followed by sets of 10s
A. FS – 125, 145, 155, 165 x 3, 165 x3
10:23 Rx – Ran outside in the snow and cold.
A. 135-155-175-185×3-185×3
B. Rx 11:35
A. 5 sets of 3 – 225lb
B. 11:20 – Regular pull-ups
A.
4-185 4-215 4-225 4-235 4-245
B. 9:11
A. Just did the front squats:
135#x4/145×4/155×4/165×4/165×3
B. 12:23- 20 cal echo bike in place of run.
85kg x 3
13:13
So rare I get to the wod on the day-of!
A. 205-215-225×2-230f
B. 8:53rx
10:08
Jumping pull-ups
Dumbbell thrusters with 20 lb dumbbells
Up to 205 front squats
11:06
A. 100kg-120-120-120(3)-120(3)
B. 7:50 Rx
A.
Front Squat – 115×4, 125×4 135×4, 140×3, 140×3
Prone PVC Front Rack Stretch x 2 min ✔🔥😱
B. For Time – 12:59
400m Run – TM 7mph
20 Thrusters @ 65# – 12/8
30 C2B – singles
20 Thrusters @ 65# – 7/8/5
400m Run – TM 7mph
175#
14:22 rx
A. Up to 4 reps with 100kg front squat
B. 12:40 Rx