PERFORMANCE
Warm-Up.
One set of:
Frog Stretch x 2 minutes
Cross-Bench Pull-Over x 10 reps
Followed by…
Two sets of:
Single-leg jump rope x 15 seconds per side
Air Squat x 15 reps
Hollow Hold x 30 seconds
Followed by…
If snatching on the Performance track today, additionally perform one to two sets of:
“Three-Position Snatch Warm-Up”
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
Then…
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch + Overhead Squat
Build over the course of the 10 sets to today’s heavy.
B.
Five rounds for time of:
6 Overhead Squats*
12 Toes to Bar
30 Double-Unders
*For the overhead squats, choose a weight that will challenge you, but you should still be able to complete the 6 reps unbroken.
A-45,55,60,65,65,70,70,75,75,80
B- 15:34 (80)- subbed 50x singles and DU practice
A. From 45% up to 90% of 1RM snatch
B. Rx 7:09 #60kg
A. 50 to 90 kg
B. 60kg, 07:33
A: Fitness track
B: 14:30 =
12 assault buke
12 goblet squat @70
12 t2b
Aug 3 WOD A. Back Squat – based off 190# 170×2, 165×3, 165×2, 150×5, 145×6 ***Didn’t go quite as planned😞 B. E3M for 15 min (5 sets) 12 Burpee Box Jump Overs @ 20″ – all UB 20 Wall Ball Shots @ 14#/9′ – 13/7 all sets Round times – 1:55 / 1:56 / 1:54 / 1:53 / 1:52 ***Much faster than when we did this in Oct 2020 C. Michele’s Plank Challenge EMOM for 6 min – No rest/smooth transitions Hand Plank Hold Elbow Plank Hold R Elbow Side Plank Hold L Elbow Side Plank Hold Super”woman” Hold Stretch… Read more »
Monday’s:
5RFT
50 double unders
400m run
22 cal echo bike
20 walking lunges w/35# dbs farmer carry
34:52
Outstanding time Anika!!!
A. 95,115,135,145,145,155,160,165,170,185
B. Snatch 115 9:35
Did yesterdays strength work
450# for 5 Deadlifts instead of hip thrusts, shoulder is bothering me a touch so went 80%.
Taking conditioning off this week, fighting off some daycare crud the little one brought home. Just doing some easy Peloton to maintain.
Nice work Getty..great idea on slowing it down a little for the week…I always said the only thing my kids like to share with me is the crud they bring home from school.
A. 85/105/115/125/135/145/145/145/155/155
B. 8:09 @ 125#
Had to sub v -ups for T2B because my garage has no rig!
So strong Teresa..outstanding 💪
A.) built to 4 sets @125
B.) weight:105. 11:00 mins
Great work Kayla..can’t wait to hit it tomorrow!
A.
95 125 135 140 145
150 155 160 165 170
B.
6 ohs 135
12 ttb
30 du
8:48
Dirty 30 birthday today!
Let’s Stinking Goooo!
Happy Birthday Jeremy!! Ohhhh to be 30 again! I hope you did Hunter’s Dirty 30 workout?!! Either way..you crushed this one!
I didn’t get it in today but I will! Thank you!
A) from 40 to 77,5kg
B) 60kg
9’46”
Off script today
4 sets of tempo bench press
41X1 155×6 reps
25 T2B
Have a great weekend friends!
I like your script Mike! My question is…did you do those 25 T2B UB??
Definitely not! I think my max is 13 or 14. At best it was two sets, and it increased as I went along!
Subbed 2 OHS. WORKED UP TO 115
WOD
11:49 @ 75lbs
Great work Shan!!
A. Worked between 115lb and 137.5lb
B. 12:30 @ 95lb OHS
A) worked up to 140
B) scaled to 60 SU. OHS – 130#
11:15
Good job Zach! Have you been working on those DU?? Practice everyday that you’re in the gym…when I was learning I would start my WU with 10 sets of max UB reps. Many of those sets were only a couple..but over time those sets got bigger and bigger.