PERFORMANCE 

Warm-Up.

Two sets of:
Kettlebell Suitcase Deadlift x 5, right side
Kettlebell Suitcase Carry x 50 feet, right side
Kettlebell Suitcase Deadlift x 5, left side
Kettlebell Suitcase Carry x 50 feet, left side

Followed by…

Two sets of:
Assault Bike x 60 seconds
Kettlebell Sumo Deadlift x 12-20 reps

Then…

A.

Every 3 minutes, for 24 minutes (4 sets of each) for times:
Station 1 – 400 Meter Run + 10 Deadlifts (275/185 lbs)
Station 2 – 250/200 Row + 12 Dumbbell Box Step-Overs (50/35 lb DBs; 20″ box)

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Edwin Cook
Edwin Cook
November 18, 2022 2:28 am

Did ladies RX so 35lb KB for step ups
85kg Deadlift
Run and deadlifts tight for time 10-20 secs spare
Row and step overs pretty easy ~ 1 min to spare.

Charmaine Lightfoot
Charmaine Lightfoot
November 13, 2022 11:41 am

232/221/223/218
133/130/130/129

Kyle Rowe
Kyle Rowe
November 10, 2022 6:54 am

A) 2:20 2:32 2:38 2:55
B)1:57 1:58 1:56 2:06
225 DL
35 lb stepovers on flat bench

Gabriel
Gabriel
November 10, 2022 5:29 am

A. Station 1.. 205/245.. 1:47, 1:45, 1:55, 2:08
Station 2.. 55lb DBs .. 2:11, 2:18, 2:21, 2:47

Luke Tipton
Luke Tipton
November 9, 2022 7:35 pm

A. E3MOM
Bike 30 cal + 10 DL @ 275
2:18/2:14/2:19/2:41
Row 250m + 12 box step overs(20”) w/ 55s
1:45/1:48/2:07/2:10

Last edited 2 months ago by Luke Tipton
Janelle Winston
Janelle Winston
November 9, 2022 6:16 pm

Yesterday’s that wasn’t posted till last night.

Snatch up to 95%

40cal AB
30 BFB
15 HPS 105/155

A. 90, 90, 95, 100, 105, 110, 115, 120 (tried 125 x 2 b/c 120 felt so good. No go this time)

B. Scaled to 95 and even that was hard.
8:49

Did the HPS in 5 sets of 3.

Josh Willins
Josh Willins
November 9, 2022 4:16 pm

RX
A:
1) 2:40, 2:44, 2:28, 2:40
2) 2:42, 2:40, 2:41, 2:44

Aaron Danielson
Aaron Danielson
November 9, 2022 3:34 pm

Been out for a week 3 night shifts followed by a cold.

Station 1 185#
station 2 250m row 10 box stepovers 35#s (misread, could have done 12).

Station 1 about 2:30 per round with runs as 2:03-2:05
Station 2 1:30 per round

A good shake out.

Anika Tipton
Anika Tipton
November 9, 2022 2:22 pm

Subbed 20 echo bike cals for run because I didn’t want to run outside in the snow.
Station 1- 2:14/2:04/2:04/2:07
Station 2- 1:47/1:47/1:49/1:43

Kaylem Cottrill
Kaylem Cottrill
November 9, 2022 1:45 pm

A:
1-1:49
2-1:32
3-1:46
4-1:29
5-1:43
6-1:27
7-1:38
8-1:25

Eddie
Eddie
November 9, 2022 9:26 am

Odd Run/DL, Even Row/Step-overs with flat bench
1- 2:55
2- 2:00
3-2:52
4-2:09
5-3:06
6-2:19
7-3:35
8-2:26

It was the runs that killed me. DL all UB.

Al Fraser
Al Fraser
November 9, 2022 10:05 am
Reply to  Eddie

Solid effort Eddie, I def couldn’t go UB on the DL’s after that run that’s for sure!!

josh w
josh w
November 9, 2022 8:29 am

Curious how this EMOM3 is supposed to be done. Is it Station 1, then Station 2, x4 OR is it 4 rounds at Station 1 followed by 4 rounds at Station 2?

Thx!

Al Fraser
Al Fraser
November 9, 2022 8:51 am
Reply to  josh w

Sorry Josh just seen this. So I did station 1 and then station 2 x4, which I think was the right way to do it!

Al Fraser
Al Fraser
November 8, 2022 11:31 pm

Warmup done ☑️

A. Every 3 mins RX

2’43, 2’47, 2’53, 3’06
2’08, 2’33, 2’09, 2’51

Total- 21’10

Phew, looked at this one and thought it looked like 5+ mins work and then whatever rest I could rustle up, and I was right! Tough one but good to get through it RX apart from the last run/DL where went a bit over! Good luck 👍🏻

Eddie
Eddie
November 9, 2022 7:01 am
Reply to  Al Fraser

Nice work, Al.

Al Fraser
Al Fraser
November 9, 2022 8:51 am
Reply to  Eddie

Thanks Eddie 👊🏻 tough one!

josh w
josh w
November 9, 2022 8:30 am
Reply to  Al Fraser

Al, if you get the chance, maybe you can weigh in on my question above ^