PERFORMANCE & FITNESS
Warm-Up.
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward-facing throughout
Followed by…
Two sets of:
Glute Bridge Walk-Out x 5 reps @ 4040
Dumbbell Romanian Deadlift x 8 reps
Single-Arm Dumbbell Row x 8 reps per side
Then…
A.
Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
6 Dumbbell Devil’s Presses
12 Dumbbell Alternating Reverse Lunges
400 Meter Run
A.
5:13
5:14
5:26
5:24
Used 35lb DBs.
30 strict Pull ups
20 UB Back Squat 115
A. Rx 2×22.5kg dumbbells 5:31-5:26-5:20-5:17
RX 2x50s
Longest round @5:10
With 40# dumbbells
5:22
5:28
5:20
5:20
Recovering from right knee strain. Felt good. Lunges were smooth and steady.
Aug 18 WOD
A. 4 Sets of (I did 5 sets because reading is hard.. 🤦♀️🤷♀️)
Deadlift @ 20X1
195×5, 205×5, 210×3, 210×3, 215×2
Tall Box Jumps x 5 – all at 24″
***30s Paloff Hold per side during 3 min rest
B. AMRAP 8 Min
15 Kettlebell Swings @ 16kg – all UB American swings
5 Burpee Box Jump Overs – all UB
***7 Rounds + 15 BBJO
Great work on that one, my legs were toast after A, but you destroyed B!!
50# DBs for both Devil’s press and Alt.Rev. lunges
4:53
4:54
5:18
5:03
DB RDL’s & Single Arm Rows
Set 1 30#’s
Set 2 40#’s
A. DB Devil’s Press & Alternating Reverse Lunges
Set 1: 25#’s
Set 2: 30#’s
Set 3: 35#’s
Set 4: 40#’s
Today’s work was the best I’ve felt while in the moment of training. In retrospect I should’ve worked with a bigger load throughout versus progressively loading. But I did have to push to meet the 8 minute caps.