PERFORMANCE & FITNESS

Warm-Up.

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Then…

A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest

Compare results to April 28, 2021.

Rest 4 minutes until the running clock reaches 15:00, and then…

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 60% of Reps Achieved in 60 seconds
Minute 2 – Strict Handstand Push-Ups x 60% of Reps Achieved in 60 seconds
Minute 3 – Rowing x 60% of Calories Achieved in 60 seconds
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 60% of Reps Achieved in 60 seconds
Minute 5 – Ring or Stationary Dips x 60% of Reps Achieved in 60 seconds
Minute 6 – 40 seconds of Front-Leaning Rest

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Maciej Krawczyk
Maciej Krawczyk
November 10, 2021 7:37 am

40 sec work / 20 sec rest:
Strict Ring Row 15, 17, 18, 16
Seated Strict Press 14, 13, 15, 15 @ 2x DB 5 kgs
Row cal 12, 16, 18, 18
SAA DB S 14, 15, 15, 14 @ 11 kgs
SD 13, 13, 14, 13
FLR done

Last edited 2 months ago by Maciej Krawczyk
Mike Slagle
Mike Slagle
November 3, 2021 3:22 pm

Strict pull-ups 25/15
Strict press 44 lb kb 17/11
Rowing cals 24/15
80 lb KBS instead of snatch 26/15
Ring dips 13/8
FLR done

It felt good to get back after it. I had some minor injuries I’ve been working through since Friday.

Great work everyone!

Aaron Danielson
Aaron Danielson
November 3, 2021 3:11 pm

warmup done
strict pullups 13
strict hspu scaled green band 13
row 23 cals
db snatch 50# 22
ring dips strict 13
ftr (did on rings)

emom
7 pullups
5 hspu green band
13 cal row
13 db snatch
6 ring dips
ftr on rings

hard/ fun

Jeremy Hammock
Jeremy Hammock
November 3, 2021 12:44 pm

Limited time
Went 45 sec on 15 off max reps four sets

Spu 49 Reps
Shspu 43 reps
Cal row 60 cal
Alt db snatch 35 lbs 74 reps
Dips on dip bar 58 reps

Candy Olkey
Candy Olkey
November 3, 2021 12:26 pm

Warm Up ✔ A. strict pull ups – 12 seated strict press @ 65# – 8 AB cals – 11 SA alt DB snatch @ 35# – 18 Strict stationary dips – 15 FLR x 60s B. Only time for 2 rounds (wanted to get rowvember in) Pull ups x 7 seated strict press x 5 ab cals x 7 sa alt db snatch x 10 stationary dips x 9 flr x 40s C. Rowvember “Off to the Races” 36 min (I scaled to 18 min) Every 4:30 row 30s @ 30 spm, the remaining 4 min row @ 20… Read more »

Mike Slagle
Mike Slagle
November 3, 2021 3:23 pm
Reply to  Candy Olkey

Great work! I like that you’re adding in the rower work 🙂

Anika Tipton
Anika Tipton
November 3, 2021 12:19 pm

Yesterday’s:

A. 4 sets Banded deadlifts x 12 reps @110#
B. 5rft:
Run 400m
12 hang power cleans @ 65#
12 alt reverse lunges @ 65#
14:49

Shan
Shan
November 3, 2021 7:02 am

M55

Test only, no time for WOD

16 pull-ups
12 hspu
21 row
25 snatch at 35lbs
15 ring dips

Al F
Al F
November 3, 2021 3:18 am

Warmup done ✅

For reps and cals every 60 secs + EMOM, 4rds

Strict PU’s. 20, 12
HSPU’s. 12, 8
Rowing. 24, 15
SA alt snatch @22.5kg. 12, 9
Stationary dips. 20, 12
40 secs front leaning rest

Full of cold, got it done no massive push but just tried to sweat it out of me!

Last edited 2 months ago by al fraser
Candy Olkey
Candy Olkey
November 3, 2021 12:29 pm
Reply to  Al F

Those are some hefty numbers for not feeling well Al. I had the same thing going on last week and pushed through the workout on Monday, but that was it..had to shut it down for the rest of the week. I hope you feel better soon.

Al F
Al F
November 3, 2021 2:36 pm
Reply to  Candy Olkey

Thanks Candy and great work on all this rowing 🚣‍♀️!!

Candy Olkey
Candy Olkey
November 3, 2021 3:04 pm
Reply to  Al F

Haha…it’s no secret that I HATE to row. I did Shane Farmer’s Rowvember a few years ago and decided this year that I needed to do it again…get out of my comfort zone.

Shleah
Shleah
November 3, 2021 12:06 am

Big blue band 15
20kg 15
8 cals
7.5kg dB 20
Bench dips for ease logistics 20