Movement Primer
For breathing efficiency and movement quality:
50 Overhead Squats (20/15 kg)
800 Meter Run
30 Barbell Thrusters (20/15 kg)
400 Meter Run
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Goal is to use heaviest 2-3 loads from last week for all 8 sets.
B.
Three sets of:
Decline Dumbbell Bench Press x 6-8 reps @ 30X1
(aim to use the same weight used last week)
Rest as needed
Landmine Rows x 6-8 reps @ 21X0
Rest as needed
C.
Every 8 minutes, for 24 minutes (3 sets) for times of:
500 Meter Row
100-Foot Handstand Walk
400 Meter Run
If you cannot finish the set within 6 minutes, please reduce the distances of the row or run or scale the handstand walk.
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.
D.
Three rounds of:
15 Right Plank Pulls with 1s Pause in Contraction
15 Left Plank Pulls with 1s Pause in Contraction
30 Bicycle Crunches
Primer 50 ohs 15kg / 60 echo bike / 30 thruster 15kg / 30 bike
10:23
A. pp + pj + sj 55#dbs emom x 10
B. 3 x 12 dp bench 55#dbs / 7 band pushups / 8 db row
C. e8: 30 echo bike / 60 plank shoulder taps / 30 bike
5:06 5:11 5:17
D. 5×10 abmat
Primer done with Row
A. 80kg x2 / 85kg x2 / 90kg x4
B.
Dead Stop Floor Press x8 Reps
Paused Double DB Rows x8 Reps
C. Done, 5.30 each set
✅
A. 205 lbs
B.25 kg DB
135 lbs
C. 60 shoulder runs,
4:50/5:20/5:15
D. Done
A. 185-225#
C. No machine available today, so did all 400m run. Scaled 75ft HSW
5:30/5:30/5:40
Left leg was cramping up on the last 400m run ?
B and D. Doing it later
Hydrate!! ?♂️ ? ?
Primer done
A) 155
B) done
C) 6:50/7:01/6:58/7:04
D) done
Thanks Tino!! Hope your day was awesome!
? ?
Primer ✅
A. 135/ 165/ 195/ 215/ 225/ 245x/ 225/ 225
B. Couldn’t do the decline, so I did tempo elevated feet push-ups and landmine rows
C. 6:10/ 6:24/ 6:18 (did 30 cals Airbike)
D. ✅
??
Primer: ✔️
A: Did all sets at 155#. Could have gone heavier but had to clean them from the floor. So kept it heavy but manageable
B: No bench at the home gym. Did decline push ups for max reps. 20/25/25. Landmine rows with a 45 and 10 on the bar
C: Came in under the 6min mark each round
D: ✔️
?
A. 235×4 245×4
B. Bench @185 70lb KB rowsx12
C. 4:37,4:32, 4:40
D. Done
Nice work James!
A. 245/265/275
B.done
C. 5:15 / 5:11 / 5:09
D.done
Solid push Ismael!
Primer done
A. 90Kg
B. 30Kg DB and 30Kg landmine
C. Done Rx – 7:15/7:27/7:13
Rows – ~1:45
HSW – 10’-15’
Run – ~1:40 – 1:45
Focused on reducing time between sets of HSW. Run and row were nice to clear my mind before/after HSW.
D. Done
?♂️ ??♂️?♂️ ?
A) Worked from 225-265
B) Done
C) 4:18/4:16/4:12
Kept row pace at about 1:38-1:40.
25 foot increments for HSW. Kicked up quick.
Picked up 400 m pace with each round.
D) Done
Good to see you pushing the pace and testing that handstand walk under fatigue!
Writing the entire WOD in a notebook is getting tedious. Back to logging here!
Movement Primer: Done
A.) 84kgx2/86kgx2/87kgx2/88kg/90kg
B.) 45×8, 28kg Bent-Over KB Rowx8/50×8, 28kgx8 x2
C.) 500m Row
50’ HSW
1000m Echo Bike
4:35/4:48/4:59 The Gymnastics programming is paying off!!
D.) Gymnastics Core Workout at home
Is there any recommended movements I can substitute the decline dumbbell bench press with? I do not have a decline bench at my gym and I don’t feel all that safe making a janky one out of bumper plates and a bench lol
We want you posting here so that is perfect!
On the decline bench if you do not feel safe you can also do it with your feet on the ground and hands in rings or on a bunch like push ups. Just the goal is to be pushing at angle towards your feet more that just perpendicular to your body.
Breathing done (bike erg)
A. 205/205/216/215/225/225/235/235
B. Barbell bench 135/165/185
KB rows 70#
C. 500m row, 100’ HSW, 1000m bike erg
4:45/4:42/4:29
D. Complete, loved these pulls,
Should have said 1200 🙂
A.225
B. 50# decline/45# plate landmine
C. Hoping to hit this after work this evening. Didn’t have enough time this morning.
D. Done
?
I know it’s kind of a silly question, but when you write 30 bicycle crunches do you mean 1 rep = 2 kicks?
Also, in this specific case, the 21X0 for the landmine rows is not clear to me: does it mean that I have 2″ concentric, 1″ iso and then I just suddenly let the barbell fall to the initial position? I mean, how is that X(plosive) supposed to be on the eccentric?
Each kick is a rep. So 15 each side.
So the first number in the series is always the lowering phase. That can make it confusing in the case of rows or presses where the first movement in lifting instead of lowering. But start with the 3rd part of the 4 numbers for rows.
Yesterday we did with one of my friend the 100km Challenge from Sam Briggs
50km running, 50 rowing, so 25-25km each per person
It took us 4 hours and 10 minutes to finish.
Before this my max distance was 10km on the rower, and around 15km running, obviously not on the same day, so it was definitely a big step up.
Fun day!
WOW long session!
Movement Primer – Nose Breathing – Done
A. 40 kg (heaviest load from last week)
B. Three sets of:
Decline DB BP x 8 reps @ 30X1 (12.5 kg)
DB Rows x 8 reps @ 21X0 (12.5 kg)
C. E8M, for 24 minutes for times of:
500 Meter Row
82-Foot Handstand Walk
300 Meter Run (Skillmill)
6:00/ 5:25/ 5:38
Consistent on the row and run. HSW on the other hand…?
D. Three rounds of:
15 Right Plank Pulls with 1s Pause
15 Left Plank Pulls with 1s Pause
30 Bicycle Crunches
???♂️
D. Done
Primer done nasal breathing is tough while running in freezing temps!
A. 245×3/255/275×2/295/315
Went heavier than supposed to but was feeling pretty good
B. Done
C. RX with 25 Foot UB increments for HSW
4:29/4:26/4:22
Looks like even in the cold ? you still warmed up and got some great work in! ?
Definitely got me warmed up!
Nose breathing done with DB OHS and DB thrusters (25lbs)
A) 205/215/215/225×5
B) Done at home, max decline push ups and DB bent over rows
C) 500m row/100’/500m row
5:06, 5:10, 5:11
D) Done
??
The good days have been great making the rough days feel a little less worse, today was rough, not sure why
Primer – 12minsish
A. 185×4 195×4
B. Bench press was 165 last week and i wasng getting 80s safely back on my sketchy decline bench rig-up.
50sx8+bar+45×8 / 60sx8+8 / x8+x8
Still put the work in! Onward!