PERFORMANCE & FITNESS
Warm-Up.
Every 2 minutes x 12 minutes (2 sets of each)
Station 1 – Row x 90 seconds
Station 2- “Prone PVC Complex” x 1 rep (Front body line x 10 seconds, Prone Pass-Through x 10 reps, Prone Behind the Neck Press x 5 reps)
Station 3- Hollow Hold x 30 seconds + Inchworm x 5 reps (walk hands as far as possible from feet while maintaining a hollow position)
Then…
A.
Four rounds for time:
40/30 Calories of Assault Bike or Bike Erg
30 Box Step-Overs with Goblet Hold (24/16 kg)
20 Single-Kettlebell Thrusters (24/16 kg)
(hold the kettlebell with two hands on the horns)
10 Burpee Box Jump-Overs (24″/20″)
Time Cap = 40 minutes
A. 20″ box for stepovers and bbjo 39:58 all else rx
Switched it up to run outside on this sunny, hot day!
6 rounds 8 minutes
800m run: 3:45, 3:45, 3:45, 4:00, 4:15, 4:23
10 strict c2b
Max burpees to get you to 2 min rest period:
25, 21, 19, 15, 16, 13
May 11 WOD A. Front Squat x 3.2.1 105, 115, 125, 135 (2.2.1), 135(2.2.1) ***I struggle with my front rack and being all sweaty made it even worse today..could not hold on to that 3rd rep at 135. B. AMRAP 12 Min – 4 Rounds + 48 reps 40 DU – only 1 trip in rounds 2&3 20 Walking Lunges in FC @ 35# – UB, UB, 10/10, 10/10, 8 10 Strict Pull Ups – 3/2/2/1/1/1 first 2 rounds then singles rounds 3&4 ***After 2 days of rest I thought today would go much better than it did. Maybe I’ll… Read more »
37:05 (7:20/9:29/11:14*/9:02)
Fun challenge with some new movements.
*Had to see the boy off to school
A. eat more the day before this one.. 39:27
Did 37’57”
37:25
37:36 w/ 40 cal Echo 🫠🫠🫠