PERFORMANCE
Warm-Up.
For the following, you will use one heavy kettlebell and one lighter kettlebell.
Two sets of:
Suitcase + Waiter’s Carry x 50 feet per side (heavy bell at your side, lighter bell held overhead)
Kettlebell Sumo Deadlift x 12-20 reps
Followed by…
Two sets of:
Jumping Chest-to-Bar Pull-up x 10
Kettlebell Swing x 15 reps
If you are curious about how to progress to better Chest-to-Bar Pull-ups or Butterfly Chest-to-Bar pull-ups, check out Coach Travis’ video HERE.
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 85% of 1-RM
B.
For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups
800 Meter Run
Ran 3 miles in 24:17
50 CTB – 6-7 min. Wasn’t really timing.
A)
@ 290# for 8 sets of 3 based on 340# 1RM
Limited time today
800m run
50 pull-ups
100 push-ups
200 air squats
800m run
21:57
B)
Scaled to regular PUs
10:40
Pull Ups: 20/10/4×5
A. 8×3 (85-90%)
405, 415, 425, 425, 430, 435, 440, 450
B. 11:26 (blend of strict and kip PU)
Felt good with DL this morning… Pushed it a bit at the end. 450 is ~ 90% and was prob an RPE 10 on that last rep 😬
A. 265
B. 15:28 strict PU
A. haven’t deadlifted in a while so started at 65% ish and went up
225-245-265-285-300-300-300-300 hard
B. Rx slow runs after yesterdays work 14:15
lost 30 sec with a loose shoe 400m into the first run. Between 12-13 min seems realistic.
A. Deadlifts done at 355. The last couple of sets got tough.
B. Done with strict pull-ups
10:17
Runs were both smooth around 3:40.
50 strict PU in that time is impressive!!
A: based of 315#
255/260/265/265/265/270/270/275
B: 800m run 3:59
50 C2B on rings 6:15
10/4/5/4/5/3/3/4/4/3/3/2
800m run 3:45
13:59
A. Deadlifts x 3 – based off 230# – all sets done at 195#
B. For Time – 16:43
800m Run – 4:38
50 C2B – kipping singles (7:23 w/ transition time)
800m Run – 4:42
***Runs outside
Last done in Sept 2018 with runs on TM total time 12:49..
Nearly 4 min slower today…has to be because it’s day 6 without rest..no way I’m just getting old and slow 🧓🤣
M 55
285 working sets
14:23 WOD
A.
DL E2MOM x 3
75% @ 375
B.
800m run – 4:33
50 pull ups – 7:37
800m run – 12:37
12:37
Pull ups
13:00 even with 1000m row and strict pull-ups.
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 85% of 1-RM
170-140-150-150-150-150-160-160kg
Bad technique on 170, so dropped the weight and restarted.
B.
For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups
800 Meter Run
10:09