PERFORMANCE
Warm-Up.
Two sets of:
Row x 250m
Rower Tuck-up of Pike-up x 10 reps
Followed by…
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 90%
B.
For time:
“Muffaletta”
1000 Meter Row
30 Toes to Bar
20 Front Squats (155/105 lbs)
30 Toes to Bar
1000 Meter Row
A. 95 to 120 kg
B. 14.50
B. 16:25 @70kg
Squats off 2551RM
WOD
135lbs
17:29
A. Front Squats – based off 265#
200×3, 210×2, 220×1, 220×1, 220×2
B. “Muffaletta”
1000m Row – 4’02”
30 T2B – 10/10/10 kipping
20 Front Squats @ 155# – in sets of 4
30 T2B – 10/5/5/5/5 kipping
1000m Row – 4’12”
RX – 20’30”
A. Front Squats – based off 158#
115×3, 125×2, 135×1, 145×1, 145×2 (couldn’t quite get to parallel on the 3rd rep)
B. “Muffaletta”
1000m Row – 4:23.9
30 T2B – 20/10 kipping
20 Front Squats @ 105# – in sets of 5
30 T2B – 17/13 kipping except last 6 strictish
1000m Row – 4:33.2
RX – 16:23 (1:42 fast than the last time we did this on July 24, 2020)
C. 2 Sets for Quality
Single Leg Lateral Step Down from Box x 10 / leg
Sorenson Hold on GHD x 60s
snatches from yesterday 185 for doubles
12:57
A. 280/300/320/340/320×3
B. 12:27 rx
Rowing Roxy 3
3k row
40 burpee broad jumps
3.5k row
31:37
415 rowing cals