PERFORMANCE 

Warm-Up.

One set of:
Run x 400m, nasal breathing only

Followed by…

Two sets of:
Prone Pass Through
L-Seated Single Arm Dumbbell Press x 8 reps per side

Then…

A.

Every 2 minutes, for 10 minutes (5 sets) of:
Strict Overhead Press x 4 reps

*Sets 1-3: 75% of 1-RM
*Sets 4-5: 80-85% of 1-RM

B.

Three rounds for time of:
30/20 Calories of Assault Bike
50 Double-Unders
20 Toes to Bar

Time Cap = 20 Minutes

Our goal stimulus is to make this a tough, steady push. Ideal times should be somewhere between 12 and 16 minutes. Please adjust the calories or repetitions as needed to maintain a pace that keeps your heart rate elevated and your movement consistent for approximately that duration of time.

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Charmaine Lightfoot
Charmaine Lightfoot
November 14, 2022 9:20 am

4reps @80×3 85×190×1

10:28
3rnd 28 sec slower mostly singles ttb

Josh Willins
Josh Willins
November 11, 2022 10:53 am

RX
A: 1-3 @155, 4-5 @175
B: 9:32

Logan Harris
Logan Harris
November 10, 2022 5:06 pm

A. 130,130,135,140,145
B. 11:34 with only 15 TTB/round

Janelle Winston
Janelle Winston
November 10, 2022 5:06 pm

A. 70, 70, 70, 75, 75

B. 12:35 RX

That hurt!

Candy Olkey
Candy Olkey
November 10, 2022 4:28 pm

Tuesday’s WOD
A. Snatch – based off 100#
65×2, 70×2, 75×1, 80×1, 85×1, 87×1, 90×1, 90.5×1
Superset with GHD Hip Extensions x 15 for 5 rounds

B. For time – 8:14
40 cal AB – 3:43
30 BF burpees – 2:22
15 Hand Power Snatch @ 65# – 5/5/5 (2:09)
***Did better on the AB and burpees than I thought I would, but not as well with the snatches…scaled fairly light to keep the bar moving.

Aaron Danielson
Aaron Danielson
November 10, 2022 4:21 pm

A.1 110
A.2 117.5-120

B. Rx 15:50

Kaylem Cottrill
Kaylem Cottrill
November 10, 2022 3:29 pm

A:
1-3 @170
4-5 @195

B:
7:52 Rx – unbroken everything

Jeremy Hammock
Jeremy Hammock
November 10, 2022 12:43 pm

A.
Emom 2 min 8×185 bench

B.
3 rds
30 cal row
50 du
20 ttb
13:11

Janelle Winston
Janelle Winston
November 10, 2022 12:05 pm

What is the difference between Strict overhead press and strict shoulder press? I can’t find anything definitive when Googling

Candy Olkey
Candy Olkey
November 10, 2022 3:02 pm

I asked coach Nick about this and he said there is no difference. Just preference on what you want to call it.

Eddie
Eddie
November 10, 2022 6:08 am

A. DB shoulder press 5 sets x 6 reps
50×6, 50×6, 50×6, 45×6, 45×6

B. 17:38 w lying leg raise + hip thrust instead of TTB. Need to drop from 215 to 195 to make body weight stuff easier. Tried to fight through some TTB first round but was doing single so just stopped and scaled.

Last edited 2 months ago by Eddie Yurus
Al Fraser
Al Fraser
November 10, 2022 12:05 am

Warmup done ✅

A. Strict OHP every 2 mins
1-3 @50kg
4-5 @60kg

B. 3rds FT
30 cals hand bike (on chest strap)
50 DU’s
20 TTB

11’24

C. Travis’ core workout #2