PERFORMANCE
Warm-Up.
Two sets of:
Kettlebell Suitcase Deadlift x 5, right side
Kettlebell Suitcase Carry x 50 feet, right side
Kettlebell Suitcase Deadlift x 5, left side
Kettlebell Suitcase Carry x 50 feet, left side
Followed by…
Two sets of:
Assault Bike x 60 seconds
Kettlebell Sumo Deadlift x 12-20 reps
Then…
A.
Every 3 minutes, for 24 minutes (4 sets of each) for times:
Station 1 – 400 Meter Run + 10 Deadlifts (275/185 lbs)
Station 2 – 250/200 Row + 12 Dumbbell Box Step-Overs (50/35 lb DBs; 20″ box)
Did ladies RX so 35lb KB for step ups
85kg Deadlift
Run and deadlifts tight for time 10-20 secs spare
Row and step overs pretty easy ~ 1 min to spare.
232/221/223/218
133/130/130/129
A) 2:20 2:32 2:38 2:55
B)1:57 1:58 1:56 2:06
225 DL
35 lb stepovers on flat bench
A. Station 1.. 205/245.. 1:47, 1:45, 1:55, 2:08
Station 2.. 55lb DBs .. 2:11, 2:18, 2:21, 2:47
A. E3MOM
Bike 30 cal + 10 DL @ 275
2:18/2:14/2:19/2:41
Row 250m + 12 box step overs(20”) w/ 55s
1:45/1:48/2:07/2:10
Yesterday’s that wasn’t posted till last night.
Snatch up to 95%
40cal AB
30 BFB
15 HPS 105/155
A. 90, 90, 95, 100, 105, 110, 115, 120 (tried 125 x 2 b/c 120 felt so good. No go this time)
B. Scaled to 95 and even that was hard.
8:49
Did the HPS in 5 sets of 3.
RX
A:
1) 2:40, 2:44, 2:28, 2:40
2) 2:42, 2:40, 2:41, 2:44
Been out for a week 3 night shifts followed by a cold.
Station 1 185#
station 2 250m row 10 box stepovers 35#s (misread, could have done 12).
Station 1 about 2:30 per round with runs as 2:03-2:05
Station 2 1:30 per round
A good shake out.
Subbed 20 echo bike cals for run because I didn’t want to run outside in the snow.
Station 1- 2:14/2:04/2:04/2:07
Station 2- 1:47/1:47/1:49/1:43
A:
1-1:49
2-1:32
3-1:46
4-1:29
5-1:43
6-1:27
7-1:38
8-1:25
Odd Run/DL, Even Row/Step-overs with flat bench
1- 2:55
2- 2:00
3-2:52
4-2:09
5-3:06
6-2:19
7-3:35
8-2:26
It was the runs that killed me. DL all UB.
Solid effort Eddie, I def couldn’t go UB on the DL’s after that run that’s for sure!!
Curious how this EMOM3 is supposed to be done. Is it Station 1, then Station 2, x4 OR is it 4 rounds at Station 1 followed by 4 rounds at Station 2?
Thx!
Sorry Josh just seen this. So I did station 1 and then station 2 x4, which I think was the right way to do it!
Warmup done ☑️
A. Every 3 mins RX
2’43, 2’47, 2’53, 3’06
2’08, 2’33, 2’09, 2’51
Total- 21’10
Phew, looked at this one and thought it looked like 5+ mins work and then whatever rest I could rustle up, and I was right! Tough one but good to get through it RX apart from the last run/DL where went a bit over! Good luck 👍🏻
Nice work, Al.
Thanks Eddie 👊🏻 tough one!
Al, if you get the chance, maybe you can weigh in on my question above ^