Warm-Up.
Ankle Dorsiflexion x 60-90 seconds per side
Couch Stretch x 60-90 seconds per side
Followed by…
Every 90 seconds, for 9 minutes (2 sets) of:
Station 1 – 30 seconds Bear Crawl + 30 seconds Plank Shoulder Taps
Station 2 – 30 seconds per side of Rotational Medicine Ball Throws
Station 3 – Single-Leg Broad Jumps x 5 each leg
Then…
Every 90 seconds, for 30 minutes (4 sets) of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – 10 Burpee Box Jump-Overs (24″/20″)
Station 3 – 250/200 Meter Row
Station 4 – 20 Wall Ball Shots (20/14 lbs)
Station 5 – 50 Double-Unders
Fun Finisher:
EMOM for 8 minutes (1 set):
Paloff Hold (L) x 45 seconds
Paloff Hold (R) x 45 seconds
Paloff Press (L) x 10-12 @ 2112
Paloff Press (R) x 10-12 @ 2112
Paloff Side Step (L) x 5
Paloff Side Step (R) x 5
Paloff Split Squats (L) x 10 (5 w/ each leg forward)
Paloff Split Squats (R) x 10 (5 w/ each leg forward)
Good recovery today. All rounds <60sec felt good to just move!
Yesterday’s workout
Snatch work and overhead squat reps
A. Rx. 18:17
Runs were slow and controlled 1:50-2:00
Deadlifts were 7/3, then 6/4
T2B sucked a lot and ate up a bunch of time.
I was shooting for under 17, but I’m really pleased how I moved through it overall.
Did yesterday’s.
Did all the warm ups and some snatch balance, OHS etc. also some HS walking. (This skill has gone on vacation. Looking forward to it coming back. )
A. ✅
B. Scaled to 165
13:34.
Ouch. DL UB (to my surprise. )
TTB 8/7, 8/7, 5/5/5, 8/4/3
Runs on Treadmill (definitely would have been slower outside.)
That’s a great photo by the way … makes me smile.
Thanks Chris 🙂 That little cutie is now SIX and her little sister is three. Time certainly goes by.
Blazing fast on the metcon! I agree with Chris. That’s a great pic!
Completed – that was a fun one!
A. Format Rx: 2 sets of with a few sub’s
B. Format as Rx
B1. 15 cal AB
B2. 10 push-ups + 10 – 24″ Box Jump Overs
B3. 250m row
B4. 20 – 20# WB
B5. 50 DU
… +/- 1:1 work to rest each station (except B2) – good sweat … need to find a better sub for BBJOs maybe 30″, 1.5x reps, Hand Release … was ripping through this station
A. Done Rx. Although this definitely sucked during the final rd I found it easier than the previous 30min interval wods we’ve done lately. I had at least 40s rest each rd.
B. Done with Red x-over symmetry band. Added some paloff twists at the end. My core was screaming!
Red-x band! Im not there yet brother! Congrats!
Good morning everybody…
A. done; subbed 60# American kb swing for wall balls. all doubles UB.
B. done with Purple band
Nicely done, how was the purple band? I might need to try that next time.
A. Deadlift 5,3,3,3,1,1,1,1,1. Singles at 88% for final 4 reps felt really solid. Scaled 25′ handstand walk between sets to shoulder taps, getting better at them, but no shoulder touches yet B. Joker – 10-1 deadlift 1-10 toes to bar 8.03 Rx. Less grippy than expected, more lat endurance! Kept it fairly consistent at 45 secs for first 6 rounds, last 4 at 55 secs as went to fast singles on TTB. C. Bike conditioning, 5 rounds – this was one of the hardest workouts i’d done in a while. You could choose what RPM each pace was. 1:30 light… Read more »
Hey…great job last weekend at the comp. Sounds like you had a great time and did well.
Thanks Chris, hopefully represented the Performance crew well! Nice going UB on the dubs today, how was part B?
Not bad at all. Lateral core stability