PERFORMANCE
Warm-Up.
Two sets of:
Run x 200m
Bodyweight Walking Lunge x 20 steps.
Followed by…
One set of:
“Weight Plate Squat Warm-Up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 6 reps
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 3 reps @ 32X1
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Reps @ 80%
B.
For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400 Meter Run
110-145 130×11 est 1rm calc 177
Wod around 17 -18. Clock stopped…
A. Front Squats – based off 158#
110×3, 120×2, 125×1, 135×1, 145×1, 125×6
B. For Time – Scaled 20:41
1600m TM Run – 8:35
(just now realized it was only supposed to be 1200)
100′ walking lunges @ 35# DBs in FC – 90’/10′
800m TM Run – 4:10
100′ walking lunges @ 35# DBs in FC – 80’/20′
400m TM Run – 2:02
Keep forgetting to post.
I did Monday’s yesterday
(The snatching one) – 14:20 started failing in the 4th round.
Today:
I did Wednesday’s
DL – Worked up to 275 which is a 5# PR.
B. 8 in AMRAP
6 DL @ 155
12 Box Jump over
9 + 8
Had to break up the DL round 8, 9 and 10 to keep my back from seizing up.
RX
A: 245×5
B: 22:45
A. EMOM 2min, for 12 min (6 sets) Front Squat
3 reps @ 185
3 reps @ 185
2 reps @ 195
2 rep @ 200
2 rep @ 210
5 Reps @ 200
B. For time: 18:25
1200 Meter Run @8.0
100-Ft Walking Lunges KB Farmer’s Carry (32kg)
800 Meter Run @8.0
100-Ft Walking Lunges KB Farmer’s Carry (32kg)
400 Meter Run @8.0
😪 I was pale after this one 😬
A. Row 4k (slow) ~17-ish B. Front Squat E2MOM 3 reps @ 215 2 reps @ 230 1 rep @ 245 1 rep @ 260 1 rep @ 270 2 reps @ 245* *Hand came off on second rep and had to stop. Should have had 3-4 C. 5 min AMRAP Row 250m in 45″ or less 50 unbroken Double Unders 2 (44.6″ round 1, 48″ round 2)** Rest 3 min 5 min AMRAP 6 SHSPU 12 GHD 1 rope Climb 3+6 **This was based on a mainsite WOD I saw this week that looked really interesting. Super hard. I… Read more »
A.
1 – 280×3
2 – 300×2
3 – 320×1
4 – 340×1
5 – 360×1
6 – 320×5
B. Too busy, but will try to get something in this PM after patients.