Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds
Banded Pallof Hold x 30 seconds per side
Followed by…
Two sets of:
Kettlebell Kang Squat x 8-10 reps, spend time in bottom position to open hips
Alternating Cossack Squats x 20 reps
Then…
A.
Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Compare results to June 26, 2023.
B.
“AB-3”
For max calories:
3 minutes of Assault Bike
This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.
Compare results to June 26, 2023.
A. 245# 5# PR for cycle lifetime PR is 247.5 back in 2021. Much better form on all reps very happy.
B. 65 calls 66 in june
did 3 hours at the climbing gym before the wod and worked night shifts Wed and Thurs. Totally psyched on my performance today.
Tempo bench press
30×1
135×10, 155×6, 165×5, 175×3
C2B negatives
2-4 after each set with a slow descent.
Concept 2 rowing Wod
12 rounds
250m with 45 seconds rest
10:38 total time
224 cals
A. Worked up to 210#
B. 50 cals on echo bike
A – 325#, new post ankle injury PR, old PR 335# but this went up very easily today, thanks Invictus!
B – no AB, performed max burpees for 3:00 – 61
Good thing I’m a day behind since no Oct 31 WOD posted – Happy Halloween everyone!
@115 kg RM
55 cal air bike
A. Up to 220 10lbs off PR 230
Failed at 225
Not surprised though as I have been well below my prescribed percentages.
B. 43 cals. Still coughing.
New PR 375. Added 40lbs to my previous PR
Wow! Amazing. Congratulations 😁
A. Back Squat
3×245,2×260,1×275,x295,x310,x330,x350
B. 76 cals
Echo Bike
Only time for A.
Up to 325
Stopped at 95% 155lb
58 cal
213# (postpartum PR)
35 cals
A. 1-RM 150kg
B. 67 Cal Row
A) 570 lbs no PR
B) 79 cals echo bike
omg to A and B – may I ask what PR is if 570# isn’t it?
A) Hit 95% (250#) no problem then failed @ 101% & then attempt at 100%.
– Definitely bummed, but know I’ve made monster progress over the past several weeks. This was just one day.
B) EB-3 (Echo Bike) = 47 cals
– was chasing 50 and this was literally all I had. Wow. Very effective use of 3 mins. I taste copper.
A. 275lbs New PR by 10lbs
B. 71 cals on rower, about equivalent to 50 cals on bike
A) fail @ 96%…
B) 59,4 cal
A. Failed at 95%, what a shit
B. 78cals row instead of bike
140+10lbs…200/205
50 AB cal
Owie owie owie….
50 cal on the bike
Did five sets of squats:
1- 10 @ 135
2- 8 @ 225
3- 5 @ 245
4- 5 @ 255
5- 5 @ 275