PERFORMANCE
Warm-Up.
Two sets of:
High Knees
Bunny Hops
Over-the-fence, forwards
Over-the-fence, backwards
Suicides (remain facing forward throughout)
Perform these drills for approximately 50 feet each
Followed by…
Two sets of:
Low Loaded Cossack Squats x 30 seconds
Wide Squats x 30 seconds
Wide Squat (Horse Stance) Hold x 30 seconds
Then…
Five rounds for time:
400 Meter Run
12 Front-Racked Alternating Lunges (135/95 lbs)
12 Back Squats (135/95 lbs)
19:49 w/ 1000m BikeErg subbed for run ????????????????
5 rounds
200m
25:30
125lbs
17:32 RX
Used the air runner. Idk if that thing makes me run faster?? Or not calibrated?? But I can’t be that much faster than you champions.
Idk. Still sucked.
You’re just a machine Mugu ????!!
20:07 Rx. Was a tough one – lunges get me every time! Those who got substantially under 20 mins, hats off to you!
@ 115#
19:43
All sets UB
20:24
Got my butt whooped today
135 front rack alt lunges and back squat
25:37
Worked out with athletes at 11:00.
3 rds
Max supine rows
Max seated shoulder press 95lbs
10 thrusters 95lbs
Team relay 250 yard individual dual farmer cary 45lb plata
A. 5 Rounds for time – RX 22:54 400m Run – outside 2:15-2:25 12 FR Alt lunges @ 95# – UB first round then 6/6 12 Back Squats @ 95# – all UB (but ssslllooowww) B. 2 Rounds for Quality 10 SA DB Bicep Curls @ 15# 10 SA DB Tri Ext @ 15# 10 SA DB Row @ 25# 10 SA DB Hammer Curl + Press @ 15# 10 DB Bent Over Rev Fly @ 8# C. 2 Sets 20s Full Support Hold on Rings 10s Catch Position Hold on Rings 30s Rest 30s HS Hold on Wall 5s… Read more »
Off script today
3 rounds 300 ft farmers carry 84 lb each arm
15 T2B
5k row done with nasal breathing
21:38
306 cals
That’s about as fast as I can go only breathing through my nose. It’s been helpful to build my endurance back up.
I need to get back into nasal breathing during my WU…it really makes a big difference in ones endurance…great work Mike!
5 rnds:
400m run, 12 FS lunges @ 135, 12 BS @ 135
17:54
5rounds for time
400 m run
12 front rack barbell Lunge @135lb
12 back squat @135lb
Time: 16’18”
Added 3 sets of 10 reps of front rack Lunge to prepare for the wod weight
1st set: 100lb
2nd set: 115 lb
3rd set: 135lb
5rds for time
400m run
12 front rack alt lunges @135#
12 back squat @135#
19:15
M55
Scaled BS to 115
Scaled lunges to 35lb dbs
23:46
Kudos to all who do RX.
Yup…on paper the weight doesn’t look bad…but it definitely gets tough real quick! Great work Shan!!
Five rounds for time:
400 Meter Run
12 Front-Racked Alternating Lunges (135/95 lbs)
12 Back Squats (135/95 lbs)
20:35min
Warmup done ✅
A. FT 5rds
400m run
12 FR alt lunges @61kg
12 BS @61kg
18’06
Definitely prepared myself for the worst on this one and it ended up being not as bad as I thought! The BS do feel quite heavy though after the lunges!
B. Travis’ core workout #1