PERFORMANCE
Warm-Up.
“Mind Muscle” Segmented Cat-Cows x 10 reps
“Mind Muscle” Hamstring Stretch w/ Eccentric Loading
“Mind Muscle” Thoracic Iso Holds
Followed by…
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Sumo Deadlifts x 10 reps
Ball Slams x 10 reps
Then…
Every 12 minutes, for 36 minutes (3 sets) for times:
50/35 Calories of Assault Bike or Bike Erg
40 Double-Unders
30 Dumbbell Front Squats (50/35 lbs)
20 Dumbbell Push Presses (50/35 lbs)
800 Meter Run
Athletes should be aiming to finish in 10 minutes or less. If the prescribed rep schemes will not permit at least 2 minutes of rest in the first set, please alter the calories, reps or distances to ensure a bit of rest before tackling the next set.
The absolute worst!!
RX: 10:05, 11:55, 12:00 (finished in 39 min total)
**Used 100# barbell for front squats and push-press.
Today’s
50 cal stationary bike
40 DU
30 front squats (barbell 95)
20 push press (barbell 95
800m run
10:47, 11:07, 11:54
Kay’s tribute workout:
32:40
Prayers for her family.
Hotel wods from earlier this week
4 sets
6 strict press 31×1
6 rows 31×1
done with 45 lb db
12 min emom
12 push press
12 pushups
12 T2B
10 rounds
10 hr pushups
25 squats
Outstanding wod time Mike!! Love the hotel gym work!!
3 days behind…why…well life happens! Lots of WU and mobility to just get the blood flowing! A. Push Press x 4 @ 11X2 85#, 105, 110, 115, 115 ***the last set at 115 were more push jerk than push press B. One Speed…FORWARD! – 35:28 400m Run – 2:20-2:40 20 Burpees – all UB with jump jack at top 20 Front Racked DB walking lunges@ 35# DBs – 10/10 all rounds ***Rounds times – 5;10 / 5:30 / 6:00 / 6:10 / 6:40 / 5:58 Thinking of Kay’s battle the entire time…during rounds 4&5 I wanted to quit so bad… Read more »
Great work Candy! Those are heavy push presses! Good job working through the tribute workout as well. That was a tough grind and an appropriate memorial for Kay.