Warm-Up | Performance
One set of:
Run x 400m, nasal breathing only
Prone Plank x 30 seconds
Hollow Hold x 30 seconds
Air Squat x 30 reps
Followed by…
One set of:
“Barbell Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
Then…
Five rounds for time:
400 Meter Run
12 Front-Racked Alternating Lunges (135/95 lbs)
12 Back Squats (135/95 lbs)
25:00 rx…brutal
Are we having to pay for a subscription now?
This was rough. Going to regret this.
95 front lunge / 135 back squat for first 3 rounds.
Last 2 rounds had to do 24 BW lunges and 135 back squat.
31:30 total
17:06
Is there a new WOD for today?
21:49 scaled to 50kg
22:40 with vest 9kg and barbell 52kg
26:39 RX. That shit hurt.
21:08
Did 135 back squat but only 10 reps
45 KB each hand
19:28 Rx.
Rx- 24:38
At 42’5 kg
#19;15
17:42 Rx. Was a fun one!
28.38 ski 400m / 95lb