Warm-Up | Performance
One set of:
200 Meter Double Kettlebell Farmer’s Carry
Followed by…
Two sets of:
10 x Kettlebell Side Bend, Per Side,
10 x Kettlebell Suitcase Deadlift, Per Side
10 x Double Kettlebell Sumo Deadlift
5 Step-Ups on 20/24-inch Box, Per Side
Then…
A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)
Rest until relatively recovered, and then…
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
Christine
11:04 @145
B. @85
A. 11:47
B. Done
A. 12:30- DL @ 165#
B. Done ✅ DL w/ 16kg kb, bb glute bridges w/ 125#.
15:36 175# DL
A) 12:34
– 155 DL
– step down box jumps cuz masters knees
B) ✅
A. 10:46 Rx weight sub 400m run (don’t have a rower)
A. 11:36 Rx.
Box jumps with step down
B. Ok
Played tennis for a couple hours shortly afterword. Legs are not happy. This WOD was a killer in the quads.
Legs are dead. 16:15 on the WOD, subbed Row for 30 cals on stationary bike, and squat jumps for box jumps (home gym 💪🏼). 185 on deads.