PERFORMANCE
Warm-Up.
Three sets of:
Double-Under or Single-Under x 30 seconds
Cossack Squat x 10 reps (5 per side)
Followed by…
Two sets of:
Banded Palloff Hold x 30 seconds per side
Barbell Kang Squat x 10 reps
Then…
A.
Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat @ 20X1
*Set 1 – 4 reps @ 80%
*Set 2 – 5 reps @ 80-83%
*Set 3 – 4 reps @ 82-84%
*Set 4 – 3-4 reps @ 85-87%
*Set 5 – 3-5 reps @ 86-88%
*Set 6 – Max Reps @ 75-78%
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Pistols
10 Burpee Box Jump-Overs (24″/20″)
A.
B.S
295
300
305
315
325
275 7 Rep
B.
Rxd
6Round Done
145-165×4
150×14
4+26
RX
A: @ %345
275-280-290-295-300-265
B: 2 +50
BS
255
260
265
270
275
245 x 6 max
12 min amrap. Scaled
40 du
12 assisted pistols
Burpee boxes
4 rounds give or take. Struggled with pistols
4 + 44
190×8 ME
4+8 (bbj )
Took the last 4 days off..was feeling a bit beat up and tired out…still trying to get used to the new schedule and learn how to actually sleep at night. But decided that getting up early and getting the workout in before work is going to work out best for me. Dec 8 WOD A. Max Reps in 60s Strict Pull Ups – 11 Pike Push Ups – 20 Row Cals – 16 Alt DB Snatch @ 35# – 18 Ring Dips – kipping 19 Front Lean on Rings 60s B. EMOM for 24 Min Strict Pull Ups x 7… Read more »
Well done for getting it done Candy!! 👊🏻
A. 4×185/5×190/4×195/3×200/3×205/7×175
B. 3 + 53 with banded pistols
A. Back Squat E3MOM @ 20X1
4×275
5×285
4×290
4×295
3×305
8×265
B. 12′ AMRAP
3+55
3 rds ×41 reps
Was the max reps supposed to also tempo?
82.5kg x 8
Finished 2 rounds + 40DU + 20Pistols + 1 burpee
Warmup done ✅
A BS every 3 mins (based off 150kg
120kg x4
123 x5
126 x4
129 x4
132 x4
117 x15
B. AMRAP 12 mins Rx
5rds
Def got a bit more efficient with the BBJO’s and turning whilst going over the box.
C. 1 hour yoga this morning
Have a great weekend team 👊🏻
Super fast. Nice work Al!
Thanks Luke 👊🏻 the BBJO’s felt a bit slow but perhaps they weren’t as bad as I thought!!
Did this one Sat morning. Pushed hard to keep up with your 5 rounds, but those DU got me in 4th round and came up just short (4+55 reps)..thanx for the push on this one Al!