PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 60 seconds
Kettlebell Passive Squat x 30 seconds (Hold a kettlebell in the bottom of your squat and shift your weight from side to side to open up the hips)
Followed by…
Two sets of:
Kettlebell Mountain Climber x 10 reps
Kettlebell Goblet Squat x 3 reps @ 32X1
Then…
A.
Every 2 minutes, for 10 minutes (5 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%
B.
Complete rounds of 21, 15 and 9 calories/reps for time of:
Assault Bike (for calories)
Back Squat (135/95 lbs)
B)
135# + row cals
7:40
Unbroken reps…. Slow and steady..
A)
No tempo back squats (elbow)
170
180
190
205
215
Based on 240 1RM
Fs off 155#
6:14 pe 70
Hr 120 1min post
A.
135, 145, 155, 165, 170(f)
B. Rowed instead of Schwinn Airdyne b/c rowing is harder.
(At home, sans AB)
5:57 – pushed hard to go UB and get under 6:00. Nearly cramped up a couple times.
C. Ran/ walked a mile and did 30 assisted pull ups.
A: (unsure of FS PR, working off @300)
210×4
225×4
240×3
255×2
265×1
B: 7:15
A. 3×140#/2×150/2×160/1×170/1×175
B. 7:28
A. 3×255/2×280/2×300/1×315/1×330
B. Rx w/ Echo Bike 4:16 (literally can’t walk right now, UB Squats and fast on bike)
Right? Slid to the floor after the last squat. 😂Awesome job!
A:
285×3
305×2
325×2
345×1
355×1
Bonus – Deadlift (5 reps every 2:00 for 10:00)
315
365
405
455
485
B:
3:28RX – Assault Bile
Nice work today!
Thank you. You as well! My legs were feeling the same type of way afterwards
A. 3×215, 2×230, 2×245, 1×260, 1×270
B. 4:52 w/ Echo Bike
1 )
110kg
120kg
130kg
135kg
140kg
2)5’59”
Hotel Wod
Four sets
50 lb db bench press 8 reps at 32×1 tempo
50 lb db row 8 reps
50 lb db tricep extension 12 reps
40 lb db curls 8 reps
20 v ups
20 oblique crunches
5k run outside
A. Up to 275#
B. 5:00 Rx
A. Front squat 32X1
175×3, 190×2, 205×2, 215×1, 220×1
B. RX’d (Echo bike) – 7:58
Got 7:49 on this one last time. All squats unbroken, but think I need to push a little harder on the bike.