PERFORMANCE
Warm-Up.
One set of:
Assault Bike x 3 minutes only
Followed by…
Two sets of:
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Batwing Extensions x 5 reps @ 3131
Push-up x 5 reps @ 21X1
Then…
A.
Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds
BP 4x 105 115 125 2x 135 135
Ab 25/21
Rd 25/16
Row 27/27
PU 30/29
E2mom 2 high hang clean + jerk 120-135-145-145-145
A. 135-145-155-155-155 all x4 8 rollouts with BB each rd
B.
echo bike 25/25
ring dips (strict) 12/9
row 29/27
pushups 25/20
Better than the hspu/ ttb/ ring dips shinanigans of the last 2 weeks
A) #115 @ 5-6 reps
B)
Row: 30, 23
Bar Dips: 30, 20
Row: 28, 27
PshUps: 21, 19
A. 225 for 4 all
Roll 8all
B
Bike 20 18
Dip 25 22
Row 23 23
Push-up 35 30
A. Done
B. Bike 30-30, ring dips 26-19, row cal 30-31, push ups 33-30
RX
A: 5×4@255
B:
AB 30/33
RDip 23/23
Row 29/31
PShUp 50/45
A. Subbed strict press 65#x4/75×4/85×4/90×4/95×3
Ab wheel rollouts ✅
B. Echo bike cals 23/27
Banded ring dips 25/22
Row cals 22/22
Push-ups 22/19
Emom 10 min
8-185 bench
8 ab rollouts
6-205 bench
8 ab rollouts
4-225 bench
8 ab rollouts
2-245 bench
8 rollouts
2-265 bench
8 rollouts
Emom 90 sec
Run 200 m
Max db push-ups
Rest 30sec
27-24-22-21
Emom 90 sec
Row 250
Max db push-ups
Res 30 sec
21-18-18-20
A:
4@225
4@255
4@275
4@295
4@320
8 roll outs each set
B:
36
60
29
65
Total – 190
39
51
32
53
Total – 175
A.
Bench Press @ 20X1 – 85#x4, 95×4,105×4, 115×2, 115×2
Ab-Wheel Roll Outs @ 3020 x 8
B. 2 Sets for Max Reps in 90s
AB – 17.2 / 18.3
Ring Dips – 25 / 23 (kipping)
Row – 22 / 23
Push Ups – 41 / 38
Totals – 105 / 102
Nice job on the push ups candy! 🤩
1) Bench
120kg – 125kg – 130kg
2)
Bike 22 – 22
Dips 17 – 16
Row 28 – 28
PUs 35 – 30
A.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)
1×115, 1×125, 1×135, 1×145, 1×145, 1×150
Immediately followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 155
B.
For time:
15 Snatches (115/75 lbs)
30 Pull-Ups
12 Snatches
24 Pull-Ups
9 Snatches
18 Pull-Ups
7:32
Bench
4 reps @ 135-140-145-150-155
WOD
Subbed heavy jump rope singles for bike
175-170
Dips 19-23
Row 27-29
Push-ups 33-36
Great job pushing harder on the second round Shan!!
Did a version of Saturdays routine-
Max rnds, 30 min:
400m run
45 goblet squats @ 53#
400m run
30 goblet squats @ 53#
400m run
15 pullups
2 rounds + 400m run + 30 goblet squats
Seeing a chiro for a bit to work on my back. Laying off the deadlift/jerk movements for a few weeks