Movement Primer
For 10 minutes at 70-75% effort:
60 Seconds of Rowing
6 Inchworms
9 Jumping Squats
12 Single-Arm Dumbbell Push Presses (6 Left/6 Right – light load)
Rest until the running clock reaches 12:00, and then…
Two sets of:
200 Meter Run
5 Down Ups
10 Dumbbell Thrusters (35/25 lbs)
Rest 30 seconds
A.
“The Veteran”
Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lb DBs)
11 Burpees
B.
Three sets of:
Barbell Glute Bridges x 15 reps @2112
Rest as needed
C.
Three rounds for quality of:
15 Right Plank Pulls
15 Left Plank Pulls
30 Flutter Kicks
A. 47:52 with 500m row
B. Single leg bw 3×12
C. 3x 1min plank + 30 flutter
B: 115
C: done
Warmup ✅
A) ?Dang… 36:55 (25#) … also alternated 500m row or 800m bike erg
B) ✅ BB only
Primer done
A. 300m assault runner. SUPER happy that i stuck to rx with this. I went through about 3 different stages with this but the last 2 rds got tough. Managed to stay UB on thrusters i almost scaled and no stops on the runs. Transitions were slow at times.
– 52:38
A. 39:58 Rx
B. 135 lbs
C. Done
39:34 with rx weight
Alternating btw. 500m row and 1000m bike erg (6-5 rounds from each) and 60 du instead of 11 bp (yesterday’s 100bp for time did feel like doing them haha)
It was a real sweat fest.
A. DB @20kg
47:57, That was mental
Will see how I feel later for B. and C
Movement Primer: done
A. 50:56
So funny!
B. Done
C. Done
A) 37:43 Rx took my pup on the runs and so a tad slower but she had fun!
B) Done 125#
C) done
Thanks Tino! Hope you enjoyed your day. Thanks again for the hip mobility!
? ? ?♀️
primer done
A. scaled to 8 rounds of:
400m run
11 dumbbell thrusters @ 25#
11 burpees
36:30–felt like giving up just about every round, but it actually started feeling better as it went on
B. bodyweight glute bridges
C. done
Physical and mental victory!
Did 11 rounds:
11 cal EchoBike(odd)/SkiErg(even)
11 DB Push Press (50#)
11 Burpees
Total time: 29:05
You must have had a sweet pump after this!
MP-Done
The Between 43:20 Rx all thrusters unbroken
B+C Done
A) 43:34 RX
Finished B and C!
✅
A. Class WOD 12 minutes: 3,6,9,12,15,18,21… row for cals and front squats at 135# made it to 6 cals in the round of 24.
B. Done 135#
C. Done
Thank you to all our veterans!
??
A) Didn’t do because I did 2 qualifier workouts yesterday and didn’t have time today.
B) Complete @ 65#
C) Complete
Hope the qualifiers went well!
It was just for fun so yes! Thank you!
A: 49:38 had to do 500 m row (good workout)
No time for B & C but will do tomorrow
Mental grind! Nice work!
I’ve been having rest day Wednesday and resuming on Thursday. In favor of Friday, should i change or skip anything or just make sure i eat ro recover??
Friday will be fun after hitting this tomorrow. Adjust Friday based on feel.
Primer:✔️
A: 49:09. Wanted sub 45 but my shoulder got fried quickly
B&C: ✔️
A. 34:54 Rx
B. Done @185
C. Done
Solid work James!
A. 41:23
B. Done
C. Done