PERFORMANCE 

Warm-Up.

One set of:
Jump Rope x 2 minutes (may practice double-unders, single leg skips, hopping side to side, etc. Just stay moving)

Followed by…

Two sets of:
Slider Seal Walk x 25 ft forward, 25 ft backwards
Batwing Extensions x 5 reps @ 3030 tempo

Followed by…

Two sets of:
Dumbbell Floor Press x 20 reps
Single Arm Dumbbell Row x 10 reps per side

Then…

A.

Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1

Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

B.

Five rounds for time of:
30 Double-Unders
10 Dumbbell Push Presses (50/35 lbs)
10 Toes to Bar

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Charmaine Lightfoot
Charmaine Lightfoot
November 3, 2022 7:11 am

Bp @95lbs
7:10

Adi
Adi
November 3, 2022 5:05 am

A. 8×3 @ 65kg
B. 7:49
(M 40+)

Last edited 3 months ago by Adi
Josh Willins
Josh Willins
November 2, 2022 3:50 pm

RX
A:: 8×3@235
B: 8:10

Last edited 3 months ago by Josh Willins
Getty Goedken
Getty Goedken
November 2, 2022 6:05 am

Did 11/2 (Just in case they reference it again later)
A. 265#
B. 6:22 (box has horrible layout for double unders/Toes 2 bar and being 6’3”…loads of transition times and feeling fresh right after, added 12-15 seconds a round…it’s maddening to clip ceilings)

Luke Tipton
Luke Tipton
November 1, 2022 8:47 pm

A. Bench Press E90”OM for 8 sets
3×225 @ 21×1

B. 7:18
W/ 55s

Scott Farabaugh
Scott Farabaugh
November 1, 2022 6:16 pm

185lb floor presses, 30 lb db for push press 12:45 for WOD

Mike Slagle
Mike Slagle
November 1, 2022 4:29 pm

A. Done at tempo at 165.

B. Done with 44 lb kb
6:21
This was a burner. Those kinds of metcons usually are tough for me, but this one felt good.

Well done friends!

Josh Willins
Josh Willins
November 1, 2022 4:15 pm

RX
A: 8×3@235
B: 8:10

Janelle Winston
Janelle Winston
November 1, 2022 2:28 pm

A. BP – 85, 95, 100 x 6

b. 9:50 RX
Those push press though….

Jeremy Hammock
Jeremy Hammock
November 1, 2022 12:43 pm

A.
Emom 1:30 tempo bench
3×225 all sets

B. 5rds
30 double unders
10 db pushpress 40s
10 ghd sit-ups

6:43

Matt S
Matt S
November 1, 2022 12:40 pm

A: 10kg jumps up to 100kg for the last set
B: 6:48 rx

Anika Tipton
Anika Tipton
November 1, 2022 10:29 am

A. Subbed strict press
Sets 1-4: 85#
Sets 5-8: 90#
B. 9:25 My grip is toast!

Candy Olkey
Candy Olkey
November 1, 2022 10:07 am

A. Bench Press x 3 @ 21X1 – 7 sets at 105# (8th set was really strained on rep 2, so dropped to 85# for 3 tempo reps)

B. 5 Rounds for time – RX 9:33
30 DU – 1 trip in rounds 1,2,5 😞
10 DB PP – UB, UB, 5/5, UB, UB
10 T2B – all UB
***This got spicy really fast! Who needs to use their shoulders the rest of the day?!!

Ben
Ben
November 1, 2022 10:14 am
Reply to  Candy Olkey

What does 21X1 mean

Candy Olkey
Candy Olkey
November 1, 2022 10:16 am
Reply to  Ben

It is the tempo…2s decent, 1s hold, X-explosive ascent, 1s hold

Kayla Breitstein
Kayla Breitstein
November 1, 2022 9:24 am

A.) 95#
B.) 9:30

Al Fraser
Al Fraser
November 1, 2022 7:33 am

Back for a few months now, gonna be a few weeks of pain!

A. BP @80kg

B. 7’08 Rx

Reasonably straight forward one to get back into it 👍🏻

Candy Olkey
Candy Olkey
November 1, 2022 10:10 am
Reply to  Al Fraser

Great to have you back Al! And your results look as though you were never even gone!!

Al Fraser
Al Fraser
November 1, 2022 2:52 pm
Reply to  Candy Olkey

Thanks Candy 👍🏻

Mike Slagle
Mike Slagle
November 1, 2022 4:30 pm
Reply to  Al Fraser

Great to have you back Al!

Al Fraser
Al Fraser
November 2, 2022 12:09 am
Reply to  Mike Slagle

Thanks Mike, good to be back 👍🏻

Logan Harris
Logan Harris
November 1, 2022 5:39 am

A. 185#
B. 7:05 Rx

Kaylem Cottrill
Kaylem Cottrill
November 1, 2022 4:05 am

A:
275 for all sets

B:
4:51 w/ 55# DB’s