PERFORMANCE
Warm-Up.
Two sets of:
Row x 250 meters
Slider Seal Walk x 25 feet forwards, 25 feet backward
Followed by…
Two sets of:
Prone PVC Pass-Through x 10 reps
Prone Plank x 45 Seconds
Then…
A.
Every 2 minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps
Go as heavy as possible!
B.
Every 2 minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps
C.
Every 6 minutes, for 18 minutes (3 sets) for times of:
500 Meter Row
400 Meter Run
25 Push-Ups
Press
95-135 x 3
Push press
125 – 145 x 3
WOD
5:13
5:11
5:10
Yesterday’s metcon
Rx: 7:49
Travis’s core workout 13
I’ve been having a some trouble with my ankle tendon and really aggravated it yesterday with the DB running pull up workout from Tuesday.
Took it easy and did the workout from last week.
4 RFT
22 cal row/ AB
12 GTOH
12 CTB
20:53
I had to switch to the bike after two rounds because the flection in the ankle on the row was causing problems.
Hopefully this is not a long term thing. 🤦🏼♀️
Sorry to hear about your ankle. I hope it heals up quickly!
A. 85#x4/90×4/95×3/95×2
B. 95×4/105×4/115×4/125×4
C. 6:00/5:48/6:00- push-ups are not my strong suit 😂 Did this with my 10 year old daughter- she whooped me.
A) 145(4) 155(4) 155(4) 165(3)
B) 185(4) 185(4) 195(4) 205(4)
C) 4:20/4:29/4:36
95,115,135,145,155 (4s cept last) – 155,165,175,185(3s)
3:57,4:01,4:06 bike 35 cal/run 400/25 push
Tough push-ups to depth
Did yesterdays:
A. 6:57
B. Elevated Hex Bar Deadlifts subbed (snatches bothered pelvis earlier this week again…)
8 Reps each set
460/480/500
rest 2 minutes
Then just did A. and B. from today to try and play catch up:
A. 155/155/155/155 (4 each set)
B. 195 (3)/175(4)/195(4)/195(4) (still cleaning up the catching the bar on the way down, limiting factor)
Finally caught up-ish after the food poisoning this past weekend.
Please hydrate and hit all the electrolytes during this heat wave y’all, great work this week.
Emom 2 min
Bench 8×185
Static toe touch hang with 20lb kb
(Trying to work out soreness on backside)
Emom 1:45 strict press
4-145 4-145 3-155 3-155
Emom 1:45 pushpress
4-175 4-175 4-175 4-175
Emom 6 min 3 rounds
500 row
500 run
25 push-up
10 temp curls/overhead extension 4lbs
About 40 secs to left on clock
Row and run about 1:50
A)
95 x 4
115 x 4
125 x 4
135 x 2
B)
155 x 4
165 x 4
175 = F (?)
170 x 4
Been a while! Few trips away recently ⛵️ and a dose of Corona to set me back a bit!
Warmup done ✅
A. 50kgx4, 55×4, 60×4, 65×3
B. 70×4, 75×4, 80×3, 80×3
C. 4’07, 4’08, 4’11
Total- 12’26
Nice one to get back into it, short, sweet and not a lot of technique required, perfect for me!! All rows around 1’45 then just hung in there on the run knowing there were only 25 push ups to do when I got back!
Welcome back Al! Coming back strong with fast metcon rounds!
Thanks Mike, hope that all is well with you? Not quite as useless as I thought I was! Just difficult stringing it together being home for a few days away for a week from now until the autumn!
A. 115×4, 125×3, 130×2, 125×3
B. 155×4, 165×3, 175×2, 170×3
C. 5:10, 5:14, 5:11
The row and run basically cancel each other out. Rowed ~10s slower in rounds 2 and 3 and was able to make up the time on the runs.
Good work Lee!