PERFORMANCE
Warm-Up.
Two sets of:
Dumbbell Suitcase Carry x 50 feet per arm
Front Foot Elevated Split Squat x 10 per leg
(may perform split squats unloaded or with one dumbbell held by both heads, in front rack position)
Followed by…
Two sets of:
“Dumbbell Front Squat Warm-up”
Squeeze Dumbbell Reverse Lunge x 10 reps
Squeeze Dumbbell Front Squat x 5 reps
Single-Arm Dumbbell Push Press x 5 reps per side
Single-Arm Thruster x 5 reps per side
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
1 Front Squat @ 32X1 + 2 Front Squats @ 20X1
Start at 70-75% and build quickly to a load that will be challenging for at least 3-4 sets.
B.
For time:
30 Dumbbell Thrusters (55/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry
A. 135-145-150-155-160-160-165-165
B. scaled to 35# dbs 9:21
generally in sets of 10
A. 135-155-175-195-200-210
B. 9:53
A. 215-225-235-245-255-255-265-265
B. 7:47 w/ 50# DBs
Was not feeling it today. Had to fight with myself just to show up
A) worked up to 255. Failed the next set and just moved on to the wod
B) 11:46 scaled the db to 35s. Today was not my day. But doing something is better than doing nothing.
95-135-145-155-175-175-175-175
10:00 flat with 12lb vest lunges and thrusters, subbed 20# dumbbells to keep the vest on…plus it’s 90 degrees in the garage 🤣
A. Tempo Front Squats @ 32X1 x1 + 20X1 x2 115#, 120, 125, 130, 130, 130, 130, 130 ***Really wanted to get to 140 but that change in tempo was a game changer. The BB felt super heavy on the upper body today! B. For Time – RX – 11:28 30 DB Thrusters – 7/5/4/4/4/3/3 30 FC Rev Lunges – 20/10 20 DB Thrusters – 5 sets of 4 reps 20 FC Rev Lunges – UB 10 DB Thrusters – 4/3/3 10 FC Rev Lunges – UB ***🔥🥵enough said! C. Travis’ Instagram Core Work 4 Sets Secret Squirrel D-Ball Crawls… Read more »
Did this earlier but forgot to post!
Warmup done
A. Tempo FS
Worked up to 110kg
B. FT
Left arm 25kg, right arm 20 and that feels pretty balanced at the moment.
8’40
One for the big guys this one, I recon you could go quite a lot quicker. Have a great weekend team 👊🏻
Wow..only 5kg off with the mending wing…that’s outstanding Al! Super-fast work!
Thanks Candy 👊 2 steps forward 1 back at the moment!!
A. 135#/145/155/160/165/165/165/165
B. 13:22 😮💨 db workouts are the worst!
Great work Anika! Usually, I prefer DB thrusters over BB..but this was a ridiculous quantity either way!
Great work to you too Candy! You crushed it!
A: 165/180/195/205 x5
B: rx 12:22
Warm up done
A.
185/205/225×6
B.
8:45 Rx
Outstanding work Jesse!
Thanks!