PERFORMANCE 

Warm-Up.

One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout

Followed by…

Two sets of:
Weight Plate Overhead Reverse Lunge x 10 reps, alternating
Broad Jump x 3 reps

Then…

A.

For time:
800 Meter Run
20 Ground to Overhead (135/95 lbs)
20 Front-Racked Alternating Lunges (135/95 lbs)
800 Meter Run
20 Front-Racked Alternating Lunges (135/95 lbs)
20 Ground to Overhead (135/95 lbs)
800 Meter Run

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Zachary
Zachary
September 24, 2022 9:23 am

26:29 @ #95

Steven
Steven
September 22, 2022 7:08 pm

That was wild!

27:16 Rx

Janelle winston
Janelle winston
September 22, 2022 6:17 pm

Challenging. For sure!

24:13 RX

20 GTOH – 4 x 5, 2 x 5, singles, 5
Lunges 10/10, 12/8

First two runs were under 4 min and last one my knee was yelling something fierce so I had to slow down.

Mugu
Mugu
September 22, 2022 5:46 pm

21-15-9 from yesterday as a warm up

25:15 with 1000m row
And every rep I think I said “I don’t wanna do this today” but it got done.

5 min ice bath after.

Janelle winston
Janelle winston
September 22, 2022 6:18 pm
Reply to  Mugu

I was saying something similar! 😂

Brian Kynaston
Brian Kynaston
September 22, 2022 4:13 pm

B. 27:44 Rx

Candy Olkey
Candy Olkey
September 22, 2022 1:36 pm

Yesterdays
A. Front Squats @ 32×1 (based off 158#)
110×3, 120×2, 125×2, 135×1, 140×1

B. Rounds 21, 15, 9 for time of
Assault Bike Cals (1;35 / 1:18 / 52s)
Back Squats @ 95# – UB
RX – 7:51 (39s PR from July 2020)

Luke Tipton
Luke Tipton
September 22, 2022 8:21 am

21:19
Legs got weary

Mike Slagle
Mike Slagle
September 22, 2022 11:39 am
Reply to  Luke Tipton

Way to work through it! The Rx volume would have been killer for me.

Mike Slagle
Mike Slagle
September 22, 2022 7:18 am

I edited this down for time for me today. 1000m row, no lunges, and 44 lb kb g2oh.
19.47

Kendall Kersey
Kendall Kersey
September 22, 2022 4:17 am

A. squats from yesterday up to 325
B. 17:06 with 2k ECHO bike