Warm-Up | Performance
One set of:
Run x 400m, nasal breathing only
Followed by…
Two sets of:
Box Step-Up x 10 reps
Kip Swing x 10 reps
Followed by…
Two sets of:
Box Jump x 5 reps
Alternating Single-Leg V-Up x 10 reps
Then…
Every 12 minutes, for 36 minutes (3 sets) for times:
400 Meter Run
30 Single-Arm Kettlebell Snatches (24/16 kg; 15 reps each side)
20 Box Jump-Overs (24″/20″)
10 Bar Muscle-Ups
400 Meter Run
Athletes should get at least two minutes of rest, so please adjust the distances or number or repetitions accordingly if you’re unable to perform the first set as prescribed in less than 10 minutes.
7:38/8:39/8:00
Scaled to 300m run on AR
7:21
7:45
8:42 – died on the last run. Super challenging wod.
BMU
5/3/2 all rounds.
Yea that was highly unpleasant… way to blaze those rounds!
Only had time for 2 rounds before a meeting so I went hard:
400m
30 unbroken 50lb DB hang snatch (15 each side no drop between sides)
20 box jump overs 24”
10 c2b + 10 dips (not enough head room at work for MU)
400m
7:10 and 7:08 for my round times
400m Run
15 KB Snatches per side @ 50#
20 Box Jumps onto 29″ playground picnic table
20 Strict Pull-Ups (left elbow feeling better, didn’t want to go backwards)
400m Run
9:20, 9:02, 9:43
“Just one more” was the theme today… lotta excuses popping in to not want to keep going and had to repeat “one more rep” that became “one more movement” that became “just one more round”
Wish everyone a good day – grind away
Nice job for getting it done BFS 👊🏻
Thank you sir – you blazed your sets!
400 Meter Run
30 Single-Arm Kettlebell Snatches (22/16 kg; 15 reps each side)
20 Box Jump-Overs (24″/20″)
10 Db bench press #65
10 ring rows
400 Meter Run
9:10/9:012/9:03
Warmup done ✅
A. FT every 12 mins
9’03, 9’01, 9’27
Total- 27’31
Done RX apart from band between ring for MU’s. Wasn’t too bad until final run where the wheels fell off and my legs refused to work!!
B. Travis’ core workout #2