Warm-Up | Performance

Two sets of:
Row x 2 minutes, increasing pace every :30 seconds
Plank x :60 Seconds
Bottom Squat KB Goblet Hold x :30 seconds

Followed by…

Two sets of:
Banded Face Pull x 20 reps
Air Squat x 10 reps

Then…

A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat

*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 5 reps @ 78-80%
*Set 6 – 8 reps @ 73-75%

B.
For time:
50 Calorie Row
50 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
50 Calorie Row

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Tim Kunstman
Tim Kunstman
October 1, 2023 12:10 pm

285×5, 325×3, 375×1, 330×3, 325×3, 285×8
16:44 RX

Char
Char
September 21, 2023 10:34 am

135/150/170/160/150/140

14:35 sub ttb for GHD. WB 18lbs (50, 35/15)

Luke Tipton
Luke Tipton
September 19, 2023 8:15 pm

A. Back Squat
5×255,3×285,1×315,3×295,5×275,8×260

B. 15:29

Rene
Rene
September 19, 2023 7:43 pm

A)205/225/255/255/225 Feeling strong 🙂
B) 29:50
KB Thrusters #35
Knees to arm (Shoulders was Feeling weak)

Dallas
Dallas
September 19, 2023 5:38 pm

A. Shut it down early due to a quad cramp.

B. 19:57 limped through this, subbed WB’s for KB push press.

StacyJ
StacyJ
September 19, 2023 2:46 pm

A) 180/205/235/220/205/195
B) 17:44
w/ 20# wallball to 9ft (My only option in the garage)
Everything else RX.
Couldn’t catch you all, but I sure tried. Haha.

Barefoot Squatter
Barefoot Squatter
September 19, 2023 4:10 pm
Reply to  StacyJ

Way to push – I’m very happy I don’t have a rower… 50 cal a clip I’d still be rowing

StacyJ
StacyJ
September 19, 2023 4:15 pm

I usually love rowing. The second set of 50 cals almost cured me. 😆 Good stuff.

Anika Tipton
Anika Tipton
September 19, 2023 1:49 pm

A. 165#x5/180×3/200×1/185×3/175×5/165×8
B. 17:40

Allen
Allen
September 19, 2023 12:27 pm

A- 225, 255, 285, 265, 235, 225 (only five reps)
B- 16:05

Mugu
Mugu
September 19, 2023 11:53 am

Warm up- clean up the front yard landscaping 90° in sunny Vegas

Back squats
5@225, 3@255, 1@295, 3@265, 5@245, 8@225

Workout
50 row, 50 WB, 40 GHD sit ups, 50 WB, 50 row.
15:53
Ouch town.

Barefoot Squatter
Barefoot Squatter
September 19, 2023 9:09 am

A – 225#, 255, 290, 275, 255, 240
B – 13:44 but no rower, wall ball or bar so Sumo Deadlift High Pulls x 80 with 50# KB for row, barbell thrusters x 50 @ 45# for wall balls and ab-wheel x 50 for ttb
Have a good day everyone, keep grinding

Logan Harris
Logan Harris
September 19, 2023 5:32 am

A. Up to 140kg
B. 14:45 Rx. TTB were slow.

Bthom
Bthom
September 19, 2023 3:51 am

Squats built up to 280; WOD: 19:10 Rx

Al Fraser
Al Fraser
September 19, 2023 3:14 am

Warmup done ✅

A. BS every 2’30 RX
100kg, 112, 126, 120, 112, 105

Based off 140kg, 1RM was 150kg but that was a long time ok and just getting back to it

B. FT RX
13’38

WB’s 30/20, 25/15/10
TTB 20/15/10/5

Barefoot Squatter
Barefoot Squatter
September 19, 2023 9:12 am
Reply to  Al Fraser

Man I am jealous AH how you’re always able to be away for some time and come back to do these Rx – very jealous, but very much impressed

Mugu
Mugu
September 19, 2023 11:17 am

Haha Al is the man.

Al Fraser
Al Fraser
September 19, 2023 12:33 pm
Reply to  Mugu

Cheers bro, you smashed it as well!! 👊🏻

Al Fraser
Al Fraser
September 19, 2023 12:31 pm

Haha thanks BFS appreciate it 👊🏻 not as impressive as yesterday’s metcon though you smashed that!!!

Barefoot Squatter
Barefoot Squatter
September 19, 2023 2:19 pm
Reply to  Al Fraser

Thanks, but that was only because dips were stationary… ring dips would’ve smashed me haha

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