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.

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Blake Shealy
Blake Shealy
September 4, 2021 3:16 pm

The absolute worst!!

RX: 10:05, 11:55, 12:00 (finished in 39 min total)

**Used 100# barbell for front squats and push-press.

Mugu
Mugu
September 4, 2021 12:21 pm

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

Mike Slagle
Mike Slagle
September 4, 2021 9:31 am

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

Candy Olkey
Candy Olkey
September 4, 2021 11:17 am
Reply to  Mike Slagle

Outstanding wod time Mike!! Love the hotel gym work!!

Candy Olkey
Candy Olkey
September 4, 2021 8:32 am

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 »

Mike Slagle
Mike Slagle
September 4, 2021 10:33 am
Reply to  Candy Olkey

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.