PERFORMANCE & FITNESS
Warm-Up.
One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Followed by…
Two sets of:
Dumbbell Goblet Squat x 10 reps
Dumbbell Waiter’s Carry x 50 feet per arm
Then…
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
10 Box Jump-Up & Step-Downs (24″/20″)
10 Dumbbell Push Presses (50/35 lbs)
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
30/20 Calories of Assault Bike
20 Wall Ball Shots (20/14 lbs)
A. 4 +150 m
B. Subbed 400 m run for AB
4+400 m WB ub
A)
Rx
4 rounds
B)
Subbed 400 meter runs for AB
4 rounds and 1 400m run
WB Sets: 15/5
Pre A: Bonus backsquats 5×145 3×170 1×190 1×3 170 1×3 180
A. RX 4+250m row / 3+28 cal on echo bike
A. 4 Rds + 79m (24” & #35 DBs)
B. 5 Rds + 19 Cal Row (20 Cal Rows & #14WB)
Brutal, but fun!
Wb 18#
5+382
5+7cal
Hr 140post
5+200
5+10
RX
A: 4+ 250m
B: 5+ 2c
Yesterdays
A. Deadlift x 3 @ 80% (based off 240#)
All sets at 195#
***Little short on time and spent a lot of time in WU with the breathing, hip, ham, glute, adductor work that Coach Nick as prescribed for me to do several times a day. Trying to learn how to walk (instead of waddle), breath, and use my hamstrings, glutes and adductors properly…guess it’s never too late to get shit straightened out!
I hope this additional work is helping you get back to normal!
It is very interesting what the power of breathing can do for the entire body! I’ve got a long way to go but as Coach Nick tells me “This is a time to connect your breath to movement and discover if you can sense different things in your body…don’t force your body to do things, work with your body. Treat your body like a friend and it will reciprocate”
Excellent advice. Love it❣❣
A. 4 rounds
B. 4+ 13 cals on echo bike
Great work Anika…can’t wait to hit this one on Funday Sunday!
The fastest 5 mins ever and the slowest 20 cals ever! 🥵
4+50m
3+20cals (20# WB)
I seriously hope that was a typo and should be fastest 15 mins ever…cuz if you did all of that in 5 min…😱…outstanding!
Haha…. I was talking about the 5 minute rest. I looked up and only had a minute left! 😂
Limited time
3rds for time
500 row
10 box jump step downs 24”
10 db pushpress 40s
9:55
Rest 3 min
3rds
Run 400
20 walkshots 20lb 10’
9:05
Killed this one Jeremy!
A) 3+400m (45# DBs)
B) 4+15 Cal Bike (30# WB)
Going RX+ on B and kicking some A$$ Steven…outstanding!!
GENTLY worked on some deadlifts today. Nursing a low back injury, so I kept it between 225-295 (5×3 @ ~50-60%).
Still feeling it tweak a bit when I’m pulling past the knees (when the weight is furthest out in front). Alternated 400m run in-between sets.
Had to temper my excitement a bit when I saw it was DL. Caaaalm down and be smart, Blake.
Definitely take it easy. See a chiropractor for a adjustment
Be smart!
Proud of you Blake…the discipline it takes to do the right thing in the gym is always a struggle!
A. 4 rounds w/ 35lb db
B. 4 rounds + 17 cal bike (14lb)
A. 4 rds +500m +10 bj (db 2x22kg)
B. 4 rds+ 6wb 8kg
* officially 40+ master
Happy Birthday must be in order 🎂🎉!!
A. 4rds + 392 row
B. 3rds + 7 WB
A. 4+ 500M + 3 reps
B. Ran out of time patients popped up with some sports injuries/ so I gassed 2 rounds in like 7 min. Been riding not enough carbs lately and it caught up to me on this one.
*Anyone else feel their legs robbed from them from yesterday?
Lunch Break
C. Gymnastics WoD 2 (After a big carb hit after A&B)
D. Core WoD 2
Crush today way better than I did, hope everyone’s week is going great!
My lower back was tight from yesterday
My butt cheeks are gone! Haha
Yes, the legs are toast from yesterday! And, like Jeremy, butt cheeks are the worst 😣
Hi! Can anyone tell me if we need one or two dumbbells for wod A please?
2
Usually 2, sometimes it be 1 if called for.