PERFORMANCE
Warm-Up.
Two sets of:
Row x 250 meters
Handstand Shoulder Tap or Down Dog Shoulder Taps x 10
Followed by…
Two sets of:
Tall Box Jump x 6 (Jump as high as possible and land softly on the box. The jump is “tall,” not the box. We are priming aggressive hip extension)
Dive-Bomber Push-up x 10
Then…
A.
Every 90 seconds, for 15 minutes (10 sets):
Push Press + Power Jerk
*Sets 1-2 = 65-70% of 1-RM Push Press
*Sets 3-4 = 75-80%
*Sets 5-6 = 83-86%
*Sets 7-8 = 88-90%
*Sets 9-10 = 90+%
B.
Complete as many rounds and reps as possible in 15 minutes of:
21 Calories of Rowing, Ski Erg or Assault Bike
15 Box Jumps (30″/24″ – jump up, step down)
9 Strict Handstand Push-Ups
A. RMU – strict and kipping.
B. Push press + push jerk
85, 90, 95, 100, 105,110, 110, 115, 115, 120
C. 15 min AMRAP
21 cal row
15 box jumps 24”
9 SHSPU
5 rounds on the buzzer.
B. 5 rounds plus 3 cal
A. Didn’t do
A)
120 x 2
140 x 2
160 x 2
170 x 3
175 x 1
B)
2 round and 34 reps – then crushed my shins on a missed BJ was moving at a 4:00 pace per round. The worst.
A)push press + push jerk
165/175/190/200/210/215/225/235/failed 245
B)3+22 I struggle with shspu. Spent more time than I wanted to staring at the wall and doing singles.
Built to 195
5 rounds + 8 cals
Good to back!
A. Shoulder hamstring machines instead
B. 4+ 36
A. 135 to 225 (+10# each set)
B. 178 reps. Wanted that 4 rounds bad but SHSPU are rough for me. Ran 21 cals on assault runner
A. Up to 155
B. Done with 18 burpees instead of rower cals and 9 44 lb kb zpress
3+33
C. Travis’s core workout 15
A. 95#/100/110/115/120/125/130/135/140/145
B. 3+36- shspu done to an abmat on top of a plate.
A: up to 95% (185#)
B: 21cal row
15 box jump 30″
9 70% decline strict push up
12:15/9:15/6:03/2:40/ + 15 BJ
Edit: after verification, decline angle is closer to 55%
A. up to 100% of 1RM push press
B. 5 rounds + 2 cals row
Worked from max of 175
WOD. 3 rounds plus 8 box jumps. Rower
*Sets 1-2 = 65-70% 135
*Sets 3-4 = 75-80% 155
*Sets 5-6 = 83-86% 175
*Sets 7-8 = 88-90% 185
*Sets 9-10 = 90+% 190 (failed push press), 185
B.
3 rounds + 21 calories (Echo bike)
A.
Every 90 seconds, for 15 minutes (10 sets):
Push Press + Power Jerk
*Sets 1-2 = 40kg
*Sets 3-4 = 45kg
*Sets 5-6 = 50kg
*Sets 7-8 = 55kg
*Sets 9-10 = 57.5kg
B.
Complete as many rounds and reps as possible in 15 minutes of:
21 Calories of Ski Erg
15 Box Jumps (30″ jump up, step down)
9 kipping Handstand Push-Ups
4 laps+2cals ski