PERFORMANCE
Warm-Up.
One set of:
Row x 300m @ 75% effort
Weighted Prayer Stretch x 2 minutes
Row x 300m @ 80% effort
Supinated Passive Hang on Pull-up Bar x 60 seconds
Row x 300m @ 85% effort
Pike Handstand Push-up x 10 reps
Followed by…
One set of:
Single-Arm Dumbbell Strict Press x 5 + 50 foot Waiter’s Carry, right side
Single-Arm Dumbbell Strict Press x 5 + 50 foot Waiter’s Carry, left side
Then…
A.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%
B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)
10 Strict Pull-Ups
A. Ok
B. Rx 3 rounds
Rx 3+ row
A) Continued…
115 x 8
115 x 5
A)
105 x 5
115 x 3
120 x 1
120 x 3
125 x 2
135 x 1
145 x 1 (PR)
A. 115,125,135,145,155, 165
Then 125,125
B. 4+20m row for me fast rows suck. PPs all unbroken and pull-ups didn’t feel bad today.
A1 5×110 3×117.5 1×125 3×127.5 2×132.5 1×140
A2. 2×8 117.5 set 1 done as one set set 2 had to break into 3-2-3
B. 50# db 3 rds +3 pullups
A.
5-125 3-145 1-155
3-160 2-165 1-175
8-145 8-145 (4-2-2) got blown out haha
B.
4 rds even
40 lb db
Pull-ups we’re the hardest
The 2×8 @ 80% seemed a bit much 😬 Great lift @ 175!
It was tough for sure!
You as well!
B. 3 rounds plus 3 pull ups
No barbell
A1.
So did strict HSP with tempo
1. 5 1/1/x/1
2. 3 2/1/x/2
3. 1 3/1/x/3
4. 3 4/1/x/3
5. 2 5/1/x/3
6. 1 7/2/2/5
A2. 2×8 mit 2x24er KB
B
Sub row with 200 m run (not funny by 35degrees)
Pushpress with 24er KB
Total
3 rounds plus 200m
A. 135/145/155/160/165/171 and then 145×8/145×8
B. Rx – 4 rounds + 111M Row (Strict Pull Ups were the slowing point 3/2/1/1/1/1/1 most rounds)
A. Used 180# max
5x @ 135
3x @ 145
1x @ 150
3x @ 155
2x @ 160
1x @ 170 (fail) … 1x @ 160
2×8 @ 135 (2nd set had to split to 6 + 2)
B. RX, 4 rounds + 300m row
May need to adjust my shoulder press weight. 160 felt pretty good… but my power fell off a cliff @ 170. Happy with my metcon. Was able to squeeze that final 300m row in on the 5th set (had to increase pace to ~1:45/500m)
WOD
3 rounds plus 11 push press
Subbed 35lbs
B: 3+212m RX
A. 100, 105, 110, 115, 120, 125, 105, 105
B. 3 rounds (scaled to 30lb DB)
A.
115×5, 120×3,, 125×1, 130×3, 135×1, 135×1
115×6, 95×8
B. RX’d
3 rounds + 300m + 14 push press
Shoulders were toast by midway through part A.
A. Complete based on 140. Only failure was first set of 8 at 80%.
B. 4 Rounds even.