Warm-Up.
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations
Followed by…
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)
Followed by…
Squat Rock x 60 seconds
Followed by…
Two sets of:
60-second row or Assault Bike @ 70-75% Effort
15 Reverse Hyper or Barbell Good Mornings (light)
Rest 60 seconds
60-second row or Assault Bike @ 75-80% Effort
10 Goblet Squats (32/24 kg)
Rest 60 seconds
60-second row or Assault Bike @ 80-85% Effort
Static Hang from Bar x 30-60 seconds
Rest 60 seconds
Then…
Every 8 minutes, for 32 minutes (4 sets) for times:
400 Meter Run
8 Power Cleans (185/135 lbs)
500 Meter Row
20 Pull-Ups
Warm-up.
So sweaty with the Ab and Rower intervalos!!!
Metcon:
5’40”-5’45”-6’12”-6’32”
Pull-ups after cleans and Row felt so bad. All sets were broken (3×10+10 and the last one 10+5+5)
Oof! That was a tough one!
Subbed 10 strict pull ups with feet on a box. (Reduced weight and enabled me to do pull ups without pain.)
6:05, 6:13, 6:04, 6:15
Power cleans done at 135. 185 would have been heavy for me anyway, and that’s especially true after doing Saturday’s partner Wod yesterday.
6:20, 6:27, 6:29; 6:22
That was more than enough for today. This has been my first back to back workouts in several weeks given my schedule since August.
Great WU as always!
A. 4 Rounds – 6:57 / 6:30 / 6:27 / 6:22
400m Run on TM
8 Power Clean @ 85# – kept it light for cycling
500m Row – 2;09/2:14/2:17/2;19
10 Strict Pull Ups – singles
B. 2 Sets – Front Rack BB @ 35# first set / 65# second set
BSS x 5 @ 31X1 each leg
rest 30s
Rev Lunges x 14
***wasn’t lookin to kill myself today…just get some good work in
Way to improve each round! So impressive!
7:23/7:02/6:45/7:27
Dropped it to 10 pu in the 2nd and 3rd rounds so I could get some rest. Did the full 20 in rounds 1 and 4.
A. Every 8 minutes for 32 minutes (4 sets) of:
400m Run | 8 – 185# Power Clean | 500m Row | 12 – Strict Pull-ups
6:10, 6:08, 6: 03, 6:15
+/- 1:30 | Singles | +/- 1:50 | 3-3-2-2-1-1 … pulling strength was MIA this morning.
I’ve noticed a trend in the workouts recently of pullups right after the rower. Great challenge, but like you find that my pull ups are so much weaker after a 500m row.
True story…gd miserable!
Partner Competition Workouts: A. Max 3 rep Overhead Squat 215, haven’t done overhead squats in several years so I was happy. B. For time: 155lb barbell 50 deadlifts 100 double unders 40 hang power cleans 80 double unders 30 front squats 60 double unders 20 thrusters 40 double unders 10 S2OH 20 double unders Time: 8:45 Unbroken double unders, everything else quick 10 or 5 sets. C. For time 400m sled push, 50kg on sled Time: 2:13 D. Hopkins Inspired Hero WOD for fallen fellow swat officer. 15m AMRAP 61 calorie row 41 American KBS #53 25 hand release push-up… Read more »
… sounds like a “busy” weekend – no shortage of volume there – great work – how did you two do?
9/20. We did well considering there were a few games level/former GRID athletes that showed up. One team beat us by 2 minutes on B. Crazy
That is crazy. Its a jungle out there full of beasts and animals.
Looks like a great (tough but great) competition…very well done JT!
SSB Squats/ Conditioning (home alone) WU 4 min ride 400 m run 500 m row 2 rds Inchworms MTN Climbers Squats side planks V-ups Butt kicks High knee skips Tabata style A.Squats SSB 5×10 (10 min to finish 165/185/205/225/245 B. 20 min AMRAP 20 cal row /ride (alternate each rd) 10 WBs (30/20) 6 SSB squats (225/155) Results: 7 rds +15 cal row Wreaked my bike last night and my right hand punched the ground so gripping and catching we’re out. SSB helps when shoulders are acting up too. Bike is ok and I am too. Both just a little… Read more »
Glad you are ok Seth…take care of that hand! Looks like you made some GREAT mods!
Thank you.