PERFORMANCE
Warm-Up.
“Mind Muscle” Warm-Up for Hinging Movements
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed
Followed by…
Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.
Then…
A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 4 reps @ 80% of 1-RM Deadlift
B.
Every 4 minutes, for 12 minutes (3 sets) for times:
500 Meter Row
16 Alternating Dumbbell Snatches (50/35 lbs)
16 Alternating Reverse Lunges with Dumbbell (50/35 lbs)
Athletes should be have at least 30 seconds of rest between sets; please adjust the rowing distance or number of repetitions accordingly.
DL at 255
WOD at 35#
Two dumbbells for the lunges
3:40, 3:30; 3:31
A. 315,340 for rest
B. 3:09,3:10,3:16 Rx (one 50#)
Cindy – 20 min EMOM
Gonna start back up.
Welcome back brother!
Is that one dumbbell or two dumbbells for section B
I was wondering that too. I think 1?
I did two on the lunges 🤷🏼♀️
A. All sets at 220#
B. Still nursing a hurt shoulder, so subbed burpees for the alt db snatches. Did 16 the first round, then went over time so dropped it to 10 for the remaining 2 rounds.
4:24/3:41/3:51
Have a great weekend everybody 😊
A. Emom 2:15 dl 4×305
B. Only had 10 min left
Hit some arms
Happy Friday! Football playoff season in Texas!!!
A)
240 x 1 set
240 x 5 sets
B)
Scaled to 40# and 10 lunges to ensure 30 seconds of rest after rounds 1 and 2…. Completed all 16 lunges under time cap in round 3
Crowbarred something in this AM.
5′ Bike > 200W w/ nasal breathing into
3 rounds
20 cal bike
12 GHD
3 Rope Climb
20 push ups
Cheers!
Not a huge amount of gogo juice after yesterday’s shenanigans!!
Warmup done ✅
A. DL 6×4 every 3 mins
@160kg
B. 3 rds FT every 4 mins
500m row
16 alt DB snatch @22.5kg
16 alt rev lunge @22.5kg
3’29
3’27
3’25
Total 10’21
Just about had 30 secs rest in between sets, nice little way to finish off the week, have a good one team 👊
Good stuff Al. Meant to respond earlier in the week but way to crush it. Especially Monday!!
Thanks Luke 👊 did have to remind myself what Monday’s was and it was definitely a sprint that one!!
impressive on its own but exponentially so considering this week’s itinerary capped by yesterday’s ‘the veteran’
Thanks BFS, def took it out of me that one on Thursday!!