PERFORMANCE & FITNESS
Warm-Up.
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
Assault Bike x 60 seconds (60-65% perceived effort)
Followed by…
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Followed by…
Assault Bike x 60 seconds (70-75% perceived effort)
Followed by…
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps
Followed by…
Assault Bike x 60 seconds (80-85% perceived effort)
Followed by…
Then…
Every 5 minutes, for 40 minutes (4 sets of each) for time of:
*Station 1:
1000 Meter Row or Ski or 2000 Meter Bike Erg
*Station 2:
Four rounds for time of:
3 Wall Walks
12 Jumping Lunges
Note your times for each of the 8 sets, then sum them for a total overall working time. Goal is to have the lowest total working time.
12 jumping lunges is 12/side?
That was a brutal one..
Station 1: I didn’t note my times but I mostly got off the rower with 1:00 to 1:10 minutes left.
Station 2: This station was the tough station in my opinion. Espacially the wall walks were hard to finally getting through in the prescribed time. Almost every round took me at least 4 minutes to finish
Total work time: Approximately 33:00/33:30 minutes.
27:39
1000m row: 4:00,3:52,3:50,3:50
4 RFT: 3:19,3:06,2:56,2:46
Great workout, felt good
Did yesterday’s:
A. Strict press 95 matched PR. Failed 100 but with more time I probably could have got it.
B. Helen
9:53 – on the Assault runner which is HORRIBLE.
Dropped at 8 on the last set of pull ups because olympic kip takes way more energy.
Station 1: *Stationary Bike (4min)
Station 2: *1:05/*1:05/3:21/3:25
Station 1 Notes: Only had access to a stationary bike without a screen today so went for 4 minutes with heavy resistance each round.
Station 2 notes: I gotta start reading the WODs better prior to starting… the first 2 rounds only did one round of 3 wall walks and 12 jumping lunges. I thought wow this is so easy… lol. The last 2 rounds were Rx with 4 rounds each.
Did additional wall climbs and jumping lunges after WOD to make up for missed sets.
Ha I did the same but looked at it round 1 and thought station 2 was too easy. Then saw it was 4rds haha
So I hurried and did 3 more rounds
Same! When it only took 40s to get 1 round done I knew damn well we wouldn’t be getting 4+ min rest!
Time for 3rds each
Row times
4:10 3:50 3:56 total 11:56
4rds for time
3:50 3:15 3:29 total 10:34
Total 22:22 I think
No way I could do a 4th rd!!
Good stuff today!!
A. Every 5 min for 40 min
Station 1 – 1000m Row – 4:33 / 4:34 / 4:34 / 4:39
Station 2 – 4RFT / 3 Wall Walks + 12 Jumping Lunges- 3:28 / 3:17 / 3:16 / 2:59
***I think this was supposed to be scored as total working time of Station 2 – which was 13:00
B. 3 Rounds For Quality
GHD Oblique crunches x 12/side @ 15# DB
Wide/deep leg press x 12 @ 285#
Single Leg GHD Back Ext x 12/leg
Hamstring Curl x 12 @ 45#
Ok…so maybe i read that wrong and it should have been total time including the rows…which if my math is correct…31:20
Away ‘working’ ⛵️ for a couple of weeks, so just going to be able to do a bunch of runs unfortunately after getting back into it last week
Al…we are gonna need you to retire and stay home so that you can push us all along each day..thanx in advance for your cooperation!! lol
Haha yea no problem Candy!! The only problem I can see is that in order to retire I think you need a proper job, and I’m not sure swanning round the world racing on different boats qualifies as that!!
With the main WOD, is it a 1000m row every 5 minutes, for a total of 40 minutes. Then 4 rounds FT of 3 wall walks and 12 jumping lunges? Or 1000m row plus 4 rounds of 3 wall walks and 12 jumping lunges every 5 minutes for 40 minutes?
I read this as 5 min, 1000m row, then next 5 min, 4RFT wall walks/lunges, then next 5min 1000m row, etc.
Ahhh, that makes more sense! Thanks Justin! Happy WOD’ing!
Thanks for being the smart one here!! I kept thinking only 3 wall walks and 12 jumping lunges..that’s like 40s of work…there is no way in hell they are gonna give us 4+ min of rest…lol..jokes on me!
That’s how I did mine