PERFORMANCE

Warm-Up.

Three sets of:
30-45 Second Push-Up Position Plank Hold
20 Alternating Lateral Shoulder Taps
30-40 Pike Position Heel Taps (15-20 Each Leg)

Followed by…

One Set:
Sumo Stance Squats x 3 @ 3333 tempo
Regular Stance Squats x 3 @ 3333 tempo
Narrow Stance Toes Forward Squats x 3 @ 3333 tempo

Followed by…

Three sets of:
6-10 Lateral Med Ball Wall Toss Each Side
Rest 60 seconds

Then…

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Goblet Squats (32/24 kg)
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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.

When the running clock starts, perform…

Two to three rounds of:
Run 200 Meters
5 Inchworms
10 Russian Baby Makers
15 Ground to Sky Reaches
20 Alternating Cossack Squats

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps possible in 40 minutes of:
400 Meter Run
20 Weighted OR Bodyweight Alternating Lunges
40 Air Squats
20 Plank Kick-Throughs With Hand Tap (15 each side)
80 Double-Unders

NO EQUIPMENT OPTIONS:
Double-Unders – Substitute 40 Single-Leg Hops Each Leg

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Mugu
Mugu
May 1, 2021 11:57 am

Did it alone
Did 3-9-15 then 6-12 with what I thought it would take for rest. Maybe a little more

Finished 6 full rounds
With 70# DB push press for HSPU and GHD sit ups

Mike Slagle
Mike Slagle
May 1, 2021 9:52 am

Big work day after missing most of the week.

A. Push jerk
Done at % up to 185

B. Deadlifts based off of 405
Finished at 415! 10 lb pr!

C. 120 DU, 60 pp, 60 pushups, 120 DU
13:39

After two years of hard work, I completed a Masters degree!

Candy Olkey
Candy Olkey
May 1, 2021 10:41 am
Reply to  Mike Slagle

Well this all sound like an outstanding day…but even with the amazing DL PR…that Masters Degree tops the list!! Congratulations Mike…so proud of you and all of your hard work and dedication to your fantastic well rounded lifestyle!

Mike Slagle
Mike Slagle
May 1, 2021 11:23 am
Reply to  Candy Olkey

Thanks Candy! Hard work pays off in all sorts of areas!

Mugu
Mugu
May 1, 2021 11:57 am
Reply to  Mike Slagle

Nice job man! Huge accomplishments!

Mike Slagle
Mike Slagle
May 1, 2021 1:46 pm
Reply to  Mugu

Thanks mugu! I appreciate it!

Candy Olkey
Candy Olkey
May 1, 2021 8:38 am

April 29 WOD
A1. Behind the neck press in Split Jerk x 5 – 55#, 60, 62×4

A2. Split Jerk with 2s pause in dip and receiving x 1
115#, 115, 120, 125, 130(f,f), 125, 127 (when Bodies by Drowning Pool comes on the radio it always pushes ya for 1 more successful rep!)

B. For time – 14:29 RX
120 DU – 80/40
60 DB PP – 12/12/12/9/6/5/4
60 DB Push Ups – 10/7/7/6/4/3/3/4/3/3
120 DU – lots of trips

Mike Slagle
Mike Slagle
May 1, 2021 9:53 am
Reply to  Candy Olkey

The pushups were so hard in the metcon. I had a lot of sets of 3-4!