PERFORMANCE

Warm-Up.

Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

Followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

Then…

A.
Three sets of:
Tempo Bench Press x 10 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 2-3 minutes

B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Toes to Bar

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Review your results from July 28, 2021 – slightly different workout, but will give you a good sense of how hard to push the run and dumbbells.

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Mike Slagle
Mike Slagle(@mike_slagle)
October 27, 2021 4:38 pm

Hotel Wod to match programming
A. Tempo strict press at 45 lb db x 10 reps

B. 50 lb push press and vups
17:34

Logan Harris
Logan Harris
October 27, 2021 4:29 pm

A. Did floor press with 50# DBs (nice and slow on decent)
B. 14:48 with 50# DBs

Kortney
Kortney
October 27, 2021 3:18 pm

14:42 rx

Will Buck
Will Buck(@WilliamB)
October 27, 2021 1:17 pm

A.

125#

B.

17:34, I used 40# DB’s but everything else RX

Anika Tipton
Anika Tipton(@anikatipton)
October 27, 2021 1:13 pm

A. Subbed strict press- 55#/65/75
B. 17:06
Travis’ core workout #1

Janelle Winston
Janelle Winston(@AKwinst)
October 27, 2021 1:12 pm

Just did B.

RX: (really wanted to scale but made myself buckle up.)
17:34

Ouch.

Ab workout 13

barefoot squatter
barefoot squatter(@Cfu2017)
October 27, 2021 6:52 pm

Way to push it Rx

Jeremy Hammock
Jeremy Hammock(@jhammock)
October 27, 2021 12:42 pm

Haha to myself for doing bench yesterday

A.
Tempo strict shoulder press x 10
95lbs
Side raises x15 15lbs
Alt db curls 35s x 16 reps

B. 4rds
Run 400m
15 toe to bar
10 r/l db pushpress 40lbs
14:48

barefoot squatter
barefoot squatter(@Cfu2017)
October 27, 2021 6:51 pm
Reply to  Jeremy Hammock

haha well ur reward for 2 hard days of upper body will be front squats tomorrow : )

Jeremy Hammock
Jeremy Hammock(@jhammock)
October 27, 2021 7:01 pm

Ha yea Toe to bar wasn’t fun two days in a row as well!

Last edited 2 months ago by Jeremy Hammock
Chris
Chris(@christopher_m_capozzi)
October 27, 2021 12:42 pm

B)
17:05 scaled to 50# DB’s all else Rx

0:35 faster vs 7/28

Push Presses in sets of 10 but dropped DB’s when switching arms in Rounds 2, 3, and 4

TTB
UB
10/5 (10 kipping)
10/5 (10 kipping)
10/5 (9 kipping)
11/4 (7 kipping)

barefoot squatter
barefoot squatter(@Cfu2017)
October 27, 2021 6:52 pm
Reply to  Chris

great job beating the previous time!

Artur
Artur
October 27, 2021 12:23 pm

A. 60, 65, 67,5 kgs
B. 15:10, switched 400m run into 500m row

barefoot squatter
barefoot squatter(@Cfu2017)
October 27, 2021 11:07 am

Yesterday was too wet to get out to playground monkey bars for gymnastics work so just did EMOM 10 of Snatch x 1 Today did yesterday’s gymnastics work – wow it’s been awhile and although unpleasant, was nice to get back into A: did as bar muscle ups – 3, 2, 2 handstand walks – about 12 ft, 15 ft, 20 ft… this was like learning to walk again L-Sit – 45 consecutive but ugly seconds… woof B: burpees for row (burpee hell this wk for me) – 21, 17, 18, 21 strict handstand push ups – 7, 6, 6,… Read more »

Maciej Krawczyk
Maciej Krawczyk(@speedmateo)
October 27, 2021 11:02 am

A: 40, 45, 50 kgs
B: 15:38 @ 2x DB 11 kgs, Hanging Knee Raises (10+5 reps)

Shan
Shan
October 27, 2021 6:52 am

M55
BP @ 125
WOD 35lbs
18:38 with a quick potty break 🙁

barefoot squatter
barefoot squatter(@Cfu2017)
October 27, 2021 6:53 pm
Reply to  Shan

hey, sometimes u gotta go, what u gonna do

Al F
Al F(@frasersailing)
October 26, 2021 11:46 pm

Warmup done ✅

A. Tempo BP 3×10
@70kg

The tempo def changes things up a bit!

B. 4rds FT of
400m run
10 DB PP LA @2x25kg
10 DB PP RA
15 TTB

16’57

Wasn’t too bad this one, went UB for each arm
on the PP and TTB. Small rest in between movements helped keep it manageable 👍