PERFORMANCE
Warm-Up.
Two sets of:
Row x 90 seconds
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Followed by…
Two sets of:
Goblet Hold Dumbbell Cossack Squat x 8 reps (4 per side)
Dive-Bomber Push-Up x 8 reps
Ring Row x 8 reps
Then…
A.
Three sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches (50/35 lbs)
1 Minute of Dumbbell Goblet Squats (50/35 lbs)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Ring Dips
1 Minute of Strict Pull-Ups
Echo bike for cal was 1st movement, concept 2 tower was 4th movement, Rx (someone setting up for qualifier workout wasn’t mindful of my space and so had to bail the row, ring dip, pull ups in last round (didn’t have the ability to communicate at that point in the workout and they literally disassembled the rig I was using))
42/20/23/50/10/10
42/20/23/50/10/10
43/20/23/DNF/DNF/DNF
Subbed barbell OHS for dumbbell OHS
Subbed barbell FS for dumbbell goblet squat
128
132
155
28-19-25-78-40-11
30-19-20-74-44-12
27-16-21-64-32-11
June 1 WOD E90s for 30 min for max reps L-Seated DB Press @ 25# DBs – 18/16/15/12 Banded OH Tri Ext – 14/24/30/25 BJ overs – 27/28/29/30 Strict Pull Ups – 13/12/11/12 AB – 12.5 / 12 / 10.1 / 10.8 ***Banded OH tri ext 1st round slightly heavy band 2nd round BO 8# DBs 3rd round lighter band 4th round BW box dips ***Strict Pull Ups 1st round pronated 2nd round mixed grip 3rd round supinated 4th round opp mixed grip Add on Rev Hyper on smith machine x 10 Banded Leg ext x 15/leg Leg press on… Read more »
1st:
36/24/16/46/35/14
2nd:
37/22/16/44/25/12
3rd:
33/18/18/40/23:16