Warm-Up.
Band Distracted Pec Stretch x 60 seconds per side
Banded Passthroughs x 10 reps while at the bottom of the squat
Followed by…
Every minute on the minute for 8 minutes (2 sets):
Minute 1 – KB Windmill x 5 reps per side
Minute 2 – KB Suitcase Deadlift x 5 reps per side (medium weight)
Minute 3 – KB Goblet Squats x 5 reps with a 3-second hold at the bottom
Minute 4 – Assault Bike x 10 strokes for max calories
Then…
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Devil’s Presses (50/35 lb DBs)
Station 3 – 300/250 Meter Row
Station 4 – 30 Kettlebell Swings (24/16 kg)
Station 5 – Rest
Had very little time today but got something in.
15m AMRAP
10 Devil press #50s
20 cal echo bike
30 kb goblet squat #53
4 rounds + 3 calories
Made one up from early this week, modified a bit:
OT4M for 32 (8 sets):
400m run
8 SHSPU
2 seated legless rope climbs to 7.5ft
2:25/2:21/2:20/2:22/2:27/2:31/2:26/2:24
Well done and very consistent!
August 6 WOD 30 min of WU – stretching, rolling, lots of shoulder, wrist, leg, hip, ankle prep then E4M for 32 min (8sets) 400m Run – 1:50/1:49/1:47/1:56/2:03/2:00/2:07/2:07 8 S2OH 85#, 95, 105, 105, 105, 105, 95, 95 = 790/6320# ***I took it that this workout was supposed to be more about the weight going OH not the runs. So with the runs I just tried to focus on form and relaxing…which actually made them go a LOT better than expected! I was expecting them to be between 2:00-2:15…really happy that I only had 3 rounds over 2:00. Looking back… Read more »
Good work! That’s a ton of weight to throw overhead.
Nice job Candy. And a beautiful day for some runs.
Tempo front squat from 195-275 10# jumps. I didn’t fail, but 275 didn’t look great.
B. 800m run 3:20
50 thrusters 88 lb kbs (my wife used our barbell)
15, 6, 11, 8, 10
800m run 3:30
12:22
C. Nose to wall handstand holds
Nice job on the FS. That’s a good amount of weight!
Stretched
Coached 9a and 10a classes
Weds part A Rx. 13:53
Friday part B Rx. 17:04
Was traveling Weds-Fri for work
Tempo front squat
Up to 185lb 2 sets. Def room to move up at that tempo. Did not go to failure.
Wod from online I liked.
5 squat clean + SOH #125
15 pull ups
4
12
3
9
2
6
1
Took 7:45.
Have a great weekend everyone
Good work Joseph! B looks fun too
Yesterday‘s:
Warmup ✅
A. Front Squat x1 @32X1
80kg/100/110/115/120(f)
B.
1000 m rowing 3:55
50 DB Thrusters 20 kg DBs 20.10.10.6.4
1000 m rowing 3:45
Have to guess the time ~12:30???
C1. 3 rds Max reps
Strict chest to bar pull ups 8/6/5
C2. 4 rds @tempo
Leg extension x15 70/75/75/75
Farmer carry 32 kg kbs 80 m/90/90/80
Ab Wheel roll outs x15
Lat row x8-10 70 kg
C3. 3 rds
Banded facepulls x15
Triceps extension x12 22,5 kg
D. Biceps curls IT/ET
Well done simo!
Thanks!