PERFORMANCE
Warm-Up.
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 2:30 minutes, for 15 minutes (6 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
*Set 6 – 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85-87.5%
B.
For time:
50/35 Calories of Assault Bike
50 Dumbbell Box Step-Overs (50/35 lb DBs)
800 Meter Run
A: 70 kgs, 75, 80, 85, 87.5, 85
B: 10:15 @ Row 35 cal, 2x DB 10 kgs, Box 50 cm
A) Rx off 205 1RM
145
155
165
175
180
175
M55
165-175-185-195-290-200
WOD. 16:10
72 cal row
35lb to 24” box
1/2 mile run
A.
Every 2:30 minutes, for 15 minutes (6 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 255lbs
*Set 2 – 2 reps @ 270lbs
*Set 3 – 2 reps @ 290lbs
*Set 4 – 1 rep @ 305lbs
*Set 5 – 1 rep @ 315lbs
*Set 6 – 1 Tempo Front Squat @ 315lbs 32X1 + 2 Front Squat
B.
For time:
50/35 Calories of Assault Bike
50 Dumbbell Box Step-Overs (50/35 lb DBs)
800 Meter Run
Score: 11:41 RX
A. 3×157.5 2×170 2×180 1×190 1×195 1 tempo + 2 fs 190
Snatch off 165
e90 sec x6 halting snatch deadlift + snatch 105f-105-115-125-135-140
emom snatch 142.5f 142.5-145-147.5
B. 50 cal stepovers 20″ and 35# dbs 800m run10:44
DB stepovers 10-10-10-10-5-5 rough
Yesterdays A. Jump to Split x 4 – 35# for both sets ***wasn’t sure if we were supposed to use more weight than the bar ??? B. Split Jerk x 2 (totally forgot about the pause in the dip…I always pause in receiving to check foot placement) 95#, 95, 100, 100, 105, 105, 110, 110 ***played around with hand placement and height of the elbows C. AMRAMP 12 min – 5 rounds + 50 reps 50 DU – UB only in R3&5 (way to many trips in other rounds) 12 T2B – all UB 6 Strict Pull Ups – singles… Read more »
A. 3×140#/2×150/2×160/1×170/1×175/1 @ tempo + 2 fs- 175
B. 10:49
Happy Friday everyone!
Limited time
A. Temp front squat
3-215
2-235
2-245
1-255
1-265
1-275+ 2 reps
A) Every 2:30 minutes, for 15 minutes (6 sets):
Tempo Front Squat @ 32X1
3×215, 2×230, 2×245, 1×260, 1×270, 1+2 x270
*Felt much stronger than last week!!
B) 12:26 w/ 55# DB’s
Would have liked to have broken up the box step overs less or at least shorter breaks. I will chalk up the shortcoming to the forced upscale in DB weight due to equipment availability:)
Have a great weekend everyone.
B)
Scaled
14:17 @ 40# and 20” and row
Row @ 3:10
BSO @ 7:20 – 10’s and 5’s
Run @ 3:47
Worked on snatch technique for about an hour, lots of hip snatch and hang work
Tempo FS 85kgx3 90×2 95×2 100×1 105×1 105×1+2
WOD
50 cal bike 3:35
50 box step overs 35lbs 7:28
800m run finish: 11:47
Warmup done ✅
A. Tempo FS every 2 mins
91kg x3, 100×2, 104×2, 110×1, 114×1, 114 x3
B. FT
50 cal row, split 2’14
50 box so’s @24” 2×22.5kg, split 8’10
800m run
12’03
When I looked at this I thought the worst but would be the run, but actually it was the so’s and my grip going. Managed to split them up into 10’s and moved quickly through with a bit of rest in between. Short but sweet, good one!