PERFORMANCE 

Warm-Up.

One set of:
Row x 500m
Bodyweight Walking Lunge x 20 steps
Assault Bike x 2 minutes
Dive Bomber Push-Up x 10 reps

Followed by…

Two sets of:
Kettlebell Waiter’s Carry x 50ft per arm
Kettlebell Goblet Hold Alternating Reverse Lunge x 10 reps

Then…

A.

Every 10 minutes, for 40 minutes (4 sets) for times of:
600/500 Meter Row
30 Front-Racked Kettlebell Alternating Reverse Lunges (24/16 kg)
30 Single-Arm Kettlebell Push Presses (24/16 kg – one in front rack, the other pressing; 15 reps each arm)
30/20 Calories of Assault Bike

Please customize the reps/calories such that you have at least 90 seconds to recover between sets.

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Josh Willins
Josh Willins
November 19, 2022 12:58 pm

RX
A: 8:20, 7:50, 7:55, 7:54

Candy Olkey
Candy Olkey
November 19, 2022 9:46 am

Nov 16 WOD

A. The Back 40 – RX 9:51
40 cal Row – 2:38.4
40 Deadlift @ 155# – 12/11/10/7
40 Cal Row – 3:09.8
***38s slower than June

B. BB Hip Thrusts x 8 @ 2112 – 155#
BB Hip Thrust Hold @ 155# – 20s/ 20s/ 15s

***WOW my glutes are on 🔥🔥🔥🔥🔥🔥💯💥