PERFORMANCE
Warm-Up.
One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Followed by…
One to two sets of:
“Barbell Squat Warm-up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-3: 4 reps @ 80%
*Sets 4-5: 8 reps @ 70%
B.
Two sets for max reps, each against a 4-minute running clock, of:
500 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees
Rest 4 minutes between sets
RX 13, 13
A).
Based on 240#. Felt good.
3 sets – 195 x 4
2 sets – 170 x 8
A. 185, 165
B. 15, 12
A. 4*260,260,260, 8*225,225
B. Rx
1:45, 6/5/4 -20
1:34, 8/7 -21
Not time for A unfortunately.
B. 15/15 that hurt!
C. 20 reps back squat @ 85#s barefoot.
A. Sets at 255
225
B. My rower died right as I was setting it up.
Instead I did the 30 thrusters followed by 10 minutes of 10 burpees.
A.
Back squat
4-295 4-315 4-315 8-255 8-255
Bench
8-185 8-205 8-225 4-255 2-275
Ran with athletes today for conditioning
A. 4×175#/4×180/4×185/8×155/8×165
B. 9/7
Squats off of 225#
1-3 180#
4-5 157.5#
B. rx 9/6
felt the thrusters after the back squats
M/42
BSQ: 240/210
WOD: 11/14
M/37/6’1/255
A. 185,205,225,165,165
B. RX 7, 2
Burpees suck.
Warm-Up 10 Min EMOM:
– R1-9 – 11 Burpees
– R10 – 21 Burpees
(I‘m doing the 100 days 100 burpees challenge atm 😅)
A.
1-3 @ 230 (R1 – 8 reps by mistake 🤦🏻♂️)
4-5 @ 204
B. RX
R1: 2:00 – 10/5 – 8 Burpees
R2: 2:00 – 15 UB – 11 Burpees
Warm up✅
Squats
245#
225#
METCON
75# thrusters
8
8
Back at it after a long break. Took a scaled version to be home with myself and stick to the METCON aspect of the WOD and not the strength above cardio approach.
A. Ok
B. Rx 15-15
A. Back Squat – based off 190#
Sets 1-3 – 155 x 4
Sets 4-5 – 135 x 8
B. 2 Sets for Max Reps against 4 min clock
500m Row – 2:15, 2:10
15 Thrusters – 10/5, UB
Max Bar Facing Burpees – 5, 10 (over Erg)
***First set I dropped the bb instead of racking it, so I actually had to jump over the BB and the rower for the burpees 🤦♀️ the struggles of a small garage gym.
A. 1-3 405#x4
4-5 350#x8
B. 2 rounds Rx
1:39/1:38
UB both
15/16
Those heavy BS and then crushing the metcon…DAMN nice work Getty!
Thanks Candy, anytime I see a barbell without gymnastics is a better day for me! Great work on your end, glad the bb and rower burpees went off without issue!
Sets at 200 and 175
75lb thrusters
7 and 9
A. 185/165 lbs
B. 6/13 RX weight, regular burpees
Coming back after being away for too long. Felt pretty good
A)BS 160, 145 lb
B) 2 sets rx
2BFB, 4BFB
A)255×4, 225×8
B)9, 4