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
285×5, 325×3, 375×1, 330×3, 325×3, 285×8
16:44 RX
135/150/170/160/150/140
14:35 sub ttb for GHD. WB 18lbs (50, 35/15)
A. Back Squat
5×255,3×285,1×315,3×295,5×275,8×260
B. 15:29
A)205/225/255/255/225 Feeling strong 🙂
B) 29:50
KB Thrusters #35
Knees to arm (Shoulders was Feeling weak)
A. Shut it down early due to a quad cramp.
B. 19:57 limped through this, subbed WB’s for KB push press.
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.
Way to push – I’m very happy I don’t have a rower… 50 cal a clip I’d still be rowing
I usually love rowing. The second set of 50 cals almost cured me. 😆 Good stuff.
A. 165#x5/180×3/200×1/185×3/175×5/165×8
B. 17:40
A- 225, 255, 285, 265, 235, 225 (only five reps)
B- 16:05
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.
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
A. Up to 140kg
B. 14:45 Rx. TTB were slow.
Squats built up to 280; WOD: 19:10 Rx
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
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
Haha Al is the man.
Cheers bro, you smashed it as well!! 👊🏻
Haha thanks BFS appreciate it 👊🏻 not as impressive as yesterday’s metcon though you smashed that!!!
Thanks, but that was only because dips were stationary… ring dips would’ve smashed me haha