PERFORMANCE

Warm-Up.

Royal Coil Movement Primer

Followed by…

Pronated Grip Hang from Bar x As Many Seconds as Possible

Followed by…

Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)

Followed by…

Supinated Grip Hang from Bar x As Many Seconds as Possible

Then…

A.
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

B.
In 20 minutes, build to a 1-RM Split Jerk

Compare results to May 10, 2021.

C.
For time:
1000 Meter Row
50 Pull-Ups
25 Shoulder to Overhead (135/95 lbs)

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Chris
Chris (@christopher_m_capozzi)
November 21, 2021 11:25 am

C)
12:10 Rx

4:00 row

PU: 12/12/8/5/8/5

STOH: Sets of 5

Mugu
Mugu
November 20, 2021 3:45 pm

Did it the next today (today)
1000m
50 pull ups
25 S2OH 135

8:36 RX

Janelle Winston
Janelle Winston (@AKwinst)
November 19, 2021 6:05 pm

Just got home from a fantastic vacation.

This was a hum dinger after no heavier weights than a 35# DB.

Didn’t do A because I am at home and can’t do heavy weights there.

B. Ran 800m instead of row
8:52 – pull were broken up all over the place.
STOH – 8/7/5/5

C. Gymnastics practice.

Mike Slagle
Mike Slagle (@mike_slagle)
November 19, 2021 7:22 pm

I’m glad you had a great vacation!!

Amber Wilkie
Amber Wilkie
November 19, 2021 4:03 pm

B. Worked up to 120# ~70% of 1RM

C. For time
1000 m row
50 ring rows focusing on engaging lower abdomen
25 S2O 65#

Anika Tipton
Anika Tipton (@anikatipton)
November 19, 2021 3:01 pm

Yesterday’s:
A. 4 sets x 10 banded deadlifts
110#/115/120/125

B. Every 4’ for 20’ (5 sets) for times:
18 cal echo bike
12 kb deadlifts (24kg)
12 kb walking lunges (24kg)
2:19/2:19/2:11/2:02/1:53
Have a great weekend everybody!

Brian
Brian
November 19, 2021 2:58 pm

265 jerk
Rx: 9:57

Aaron Danielson
Aaron Danielson (@ardanielson)
November 19, 2021 2:29 pm

did yesterdays

Bonus Snatch work
e2mom x5 2x snatch + hip snatch 115-125-127.5-130-130
emom x5 snatch 140-140-140-147.5-150

A 4×10 banded deadlifts green band 150#
B. e4mom x5 24 cal echo bike 12 kb deadlifts 32kg 12 kb lunge 32 kg
2:25-2:26-2:22-2:24-2:32

Candy Olkey
Candy Olkey (@clolkey)
November 19, 2021 2:26 pm

November 18 wod WU + Rowvember day 19 “Coming Together” 50 strokes legs only 50 strokes arms only 50 strokes arms and body only 50 strokes legs and body only 100 full strokes @ 20spm 30s rest between intervals 11:50 total time – 2344m / 127 cal A. Banded Deadlift x 10 (blue band 1″) 100#, 105, 110, 115 B. Every 4 min for 20 min (modified) 18 cal AB – 1:53 / 1:54 / 1:56 / 2:00 / 2:02 12 KB DL (24kg/16kg) switched hands after 6 reps 12 WL (24kg/16kg) switched hands after 6 reps Round times 3:23… Read more »

Al F
Al F (@frasersailing)
November 18, 2021 11:20 pm

Warmup done ✅

A.1. Jump to split 3×3 @54kg

A.2. Work up to 1RM split jerk

Up to 84kg. Bit disappointed I didn’t get further as 90 was my PB, but I guess that’s what comes of just doing cardio over the summer and BW exercises for 3 months!

B. Done RX with 61kg
9’43

Came off rower @3’35 pull-ups split in 10’s and finished @7’30 with S2OH 10,10,5. Good little push, have a great weekend team 👊

Mugu
Mugu
November 20, 2021 3:46 pm
Reply to  Al F

Nice job bud

Mugu
Mugu
November 20, 2021 3:46 pm
Reply to  Mugu

I did row 3:38
Pull ups in 11s then 9/7
Then 13/12

Al F
Al F (@frasersailing)
November 21, 2021 12:36 am
Reply to  Mugu

That’s a blazing fast time Mugu, nice work!! 👊