PERFORMANCE

Warm-Up.

Two sets of:
Row x 90 seconds @ 70% effort
Frog Stretch or Frog Rocks x 90 seconds
Row x 60 seconds @ 80% Effort
Dumbbell Goblet Squat x 10 reps @ 32X1
Row x 30 seconds 85-90% effort
Single-Arm Dumbbell Thruster x 8 per side

Then…

A.

Six sets of:
Front Squat x 2.1 reps @ 85+% of 1-RM Front Squat
(perform 2 reps, rack the barbell and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes

B.

Every 4 minutes, for 12 minutes (3 sets) for times:
500/400 Meter Row
15 Thrusters (115/75 lbs)

Hit these hard, but aim to keep your fastest and slowest sets within 10 seconds of each other.

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Chris
Chris
May 28, 2022 11:38 am

A)
3 x 175
3 x 180

Kevin Watts
Kevin Watts
May 25, 2022 5:12 pm

A. 205#
B. 2:56, 3:03, 3:14
95# thrusters

Kody K
Kody K
May 25, 2022 5:36 am

A: 255# across
B: 2:54, 2:56, 3:18
Technical difficulties with the rower on round 3, should have been able to maintain the 10 seconds between rounds otherwise

Mugu
Mugu
May 24, 2022 6:58 pm

Warm up

Front squats all at 205

Thrusters dumbed down to 75#, #recovery

2:29, 2:33, 2:39

BForce
BForce
May 24, 2022 6:22 pm

A. Up to 205
B. 43, 29, 17

Aaron Danielson
Aaron Danielson
May 24, 2022 3:41 pm

A. 155-175-185×4 80%
B. scaled to 95# and accidentally 14 thrusters which turned out to be ok probably would have capped. 3:53-3:54-3:59 less than 10 sec but an obvious downside 🙂

under recovered thrusters as 5-4-3-2 should have been 9/6 at 95#

Matt Jones
Matt Jones
May 24, 2022 2:16 pm

225# all 6 sets

2:34 – 2:35 – 242 w/115#

Jeremy Hammock
Jeremy Hammock
May 24, 2022 12:45 pm

Half murph no vest
16:20

FS 2.1
2×235 4×265

Rotation core work and rotation kb dead lifts

Right hip giving me issues

Anyone have advice to keep training but fix it? Feel like it’s the SI joint

Yesterday
Split jerk worked up to 275

Bench work
2×8 185
2×6 225
2×4 255
2×2 275
1×1 300
1×1 315 miss

Andrea Arzillo
Andrea Arzillo
May 24, 2022 12:09 pm

A. 85-85-85-87-88-90% of 1RM
B. Rx, failed to stay within 10sec
2:46-3:06-3:32

Candy Olkey
Candy Olkey
May 24, 2022 11:14 am

Great WU +
4 Sets
Banded Hamstring curl x 8 (with 25 partial reps on the last set)
2 Plate Squeeze x 20s @ 5# plates (for chest activation)

A. Front Squats x 2.1 – all at 135# (based off 158)
Superset with Plank Walk Outs x 5 reps

***No metcon today..can’t wait for the pool to be open…will be great to get some active recovery on days like today!

Janelle Winston
Janelle Winston
May 24, 2022 2:46 pm
Reply to  Candy Olkey

Sorry! I just remembered I hadn’t responded to you! 60’s are typical for May and early June. We do get some 70’s and once in a while 80’s. That is if we don’t get rain all summer. It really varies a lot. 🙂

Jesse Teixeira
Jesse Teixeira
May 24, 2022 10:54 am

A.
275

B
2:28/2:30/2:30 w/ 95#

Shan
Shan
May 24, 2022 7:07 am

M55
FS at 200
WOD
Scaled to 95
3:28
3:33
3:37
Gasser

Al F
Al F
May 24, 2022 3:02 am

Warmup done ✅

A. FS x2.1 6 sets
@110kg

B. Every 4 mins
500m row
15 thrusters @52kg

2’52, 2’53, 2’57
Total- 8’42

The key for me was to def slow the rows down and transition quickly between the 2. All thrusters broken down to 10/5, def felt them after the FS!!

DIEGO TUZI
DIEGO TUZI
May 23, 2022 10:33 pm

A) 90 kg
B) 3:30/3:40/3:50 (scaled 40kg thruster)

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