PERFORMANCE
Warm-Up.
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
Two sets of:
Prone Pass Through
L-Seated Single Arm Dumbbell Press x 8 reps per side
Then…
A.
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.
On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.
Completed rx
Pe 80%
HR120 1minpost
Did yesterday’s C&J. Was going to do the metcon but was having trouble locking out my left elbow. Didn’t want to push it. A. Clean & Jerk 95, 105, 115, 125, 130, 140, 140, 145, 145 Stayed at 90 & 95% because always when my footwork gets wonky. They felt more solid this time. B. Today’s 1 – 200m run 2 – 12 BBJO 3- 200m run 4 – OHWL @ 35lbs Someone was using the bike when I started and I didn’t want too switch later. Scaled to 12 BBJO because I knew I would be gassed to fit… Read more »
25-20-20-20-20 assbike
15-14-12-12-12 brpbxjmpovr
200m x5 run
20-16-16-18-20 dbohwlklng #50
S u c k e d
A. 100F outside hydrated up and scaled to 22 cal echo bike and 12 bbjo did 4 rds then cap at 18 cals echo bike followed by 11 bbjo to lightheaded to run so called it.
Heat definitely limited me. I think at 75 degrees I have this. No idea above that.
To clarify: my garage is un-airconditioned and my run is pavement 🙂
Aug 30 WOD
A. EMOM for 6 min
8 Supine Ring Rows @ 2111
60s Plank Hold (prone, 30/30 side, full body stretch)
B. Bench Press @ 20X1
85# x 4, 95×4, 105×4, 115×2, 120×1
C. 3 Rounds for time – 14:06
500m Row – 2:09.8 / 2:08.5 / 2:09.5
20 T2B – UB, UB, 13/7
20 Ring Dips – kipping 13/5/2, 10/5/5, 10/5/5
***22s PR from May 2018…lol
A. This was a burner. I subbed in a 400m run instead of rower cals. That kept me outside and in my garage instead of going back and forth to the basement.
BBJO were the limiter for me. I missed the 15 the last couple of rounds.
Sub ass.bike for rower
Broke rower on 5th round
30/30/30/30
15/15/15/15
200/200/200/200
55#, 20/20/20/20
Went to the dark place, definitly ate too much too late before workout 🤢
Bench press, 5×3
225, 230, 235, 240, 245
(1×3 @ 225 w/ 3s pause)
1- 25c, 25c, 25c, 25c, 25c
2- 15, 15, 15, 15, (rest)… box jumps @ 24″
3- 200m, 200m, 200m, 200m, 200m
4- 20, 20, 20, 20, 20 (goblet lunges w/ 88# KB)
Slightly modified metcon today. Shoulder mobility sucks for OH stuff- need to figure out how to improve that. Did goblets instead. Had to lose the burpees and do straight box jumps. Assault bike took it outta me!
1 – 25/25/25/21/25 (Echo Bike, I forgot conversion (30 As. bike:28Echo Bike))
2 – 10/10/10/Rest/Rest BBJO 24″
3 – 200s all 5 rounds
4 – 20 all 5 rounds w/ 55#
Solid workout, not my forte. Absolute sauna in the box this AM.
A) did not complete Rx
Round 4: 23 cals echo
Round 5: 12 BBJO
Mentally and physically tried to use the run as recovery along with lunges.
The run was the only place I got in any “rest” at all