PERFORMANCE

Warm-Up.

Thoracic Iso Holds

Followed by…

One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps

Then…

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 90%

B.
Three rounds for time of:
40/30 Calories of Assault Bike
40 Double-Unders
30 Thrusters (20/15 kg)
20 Toes to Bar

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Chris
Chris (@christopher_m_capozzi)
November 29, 2021 11:35 am

165 x 3
170 x 2
180 x 1
190 x 1
180 x 3
200 x 1 (missed)

Blake Shealy
Blake Shealy
November 23, 2021 4:53 pm

Hadn’t done chest in a few weeks. Did bench press today.

A) 5 x 5 @ 225, 230, 235, 240, 245 (4+1)

B) RX metcon @ 19:19
I wasn’t sure exactly what the weight needed to be for the thrusters (20 kg bb or 20 kg db’s). I went ahead and did them @ 95# on the barbell.

Andre
Andre
November 23, 2021 9:40 am

70-75-80-85-90-95-90

23′

Janelle Winston
Janelle Winston (@AKwinst)
November 22, 2021 11:39 pm

A. 145, 155, 165, 175, 185, 165 x 3. Didn’t like how my pelvic floor felt at 175 so didn’t want to do 3 reps at that weight.

B. Gymnastics – pull ups

Logan Harris
Logan Harris
November 22, 2021 5:31 pm

A. 235-255-270-285-300-285 (single at 95% was tough)
B. 19:58 Rx
Man, I haven’t been on the bike in a few weeks and it goes away quick…

Blake Shealy
Blake Shealy
November 23, 2021 4:53 pm
Reply to  Logan Harris

The bike is the worst… And it looks so easy

Mugu
Mugu
November 22, 2021 5:01 pm

Just front squats
135×5
205x2x2
255x2x2
275×1

Aaron Danielson
Aaron Danielson (@ardanielson)
November 22, 2021 4:10 pm

A. 3×170 2×180 1×190 1×205 1×215 3×205
Bonus snatch work
e 90 sec snatch + hip snatch 125f-125-130-135
e90 sec snatch 145-150-155-160f-160-165f off of 165 so I’ll take it!

B. rx on echo bike 22:36 bike got me the worst

Amber Wilkie
Amber Wilkie
November 22, 2021 10:55 am

A. Every 2 min x 6 – front squat
1. 125#
2. 130#
3. 140#
4. 150#
5. 155# (75% of 1RM)
6. 150# x 3

B. 2 RFT 15:40
30 cal row
40 dubs (unbroken)
30 thruster 35#
20 knee raises (t2b still hurt)

This was a hard workout for me which is why I only did 2 rounds.

Last edited 7 days ago by Amber Wilkie
Toni Martos
Toni Martos (@ToniBaltimore)
November 22, 2021 10:47 am

Front squat up to 100kg
And 3rep 95kg

Wod rx
21:00

Ryan Wingers
Ryan Wingers (@rjwingers)
November 22, 2021 10:21 am

A. Last set was 185 x 3
B. 21:37

Shan
Shan
November 22, 2021 7:05 am

M55
Sets from 230 1RM

WOD
2. Rounds
17:55

Al F
Al F (@frasersailing)
November 22, 2021 3:01 am

Warmup done ✅

A. FS every 2 mins
100kg x3, 104×2, 110×1, 117×1, 123×1, 117×3

B. 3rds FT
40 cal row
40 DU’s
30 thrusters @20kg
20 TTB

15’50

Good little push, none of the movements felt too bad

Anthony
Anthony
November 22, 2021 2:29 am

A: I need to retest my front squats because my percentages are way too easy.
B: 21:34

Brice
Brice
November 22, 2021 12:49 am

A)
1-75kg
2-80kg
3-85kg
4-90kg
5-95kg
6-90kg

B)
22’42 RX