Warm-Up | Performance
Two sets of:
Row x 2 minutes, increasing pace every :30 seconds
Plank x :60 Seconds
Bottom Squat KB Goblet Hold x :30 seconds
Followed by…
Two sets of:
Banded Face Pull x 20 reps
Air Squat x 10 reps
Then…
A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 5 reps @ 78-80%
*Set 6 – 8 reps @ 73-75%
B.
For time:
50 Calorie Row
50 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
50 Calorie Row
285×5, 325×3, 375×1, 330×3, 325×3, 285×8
16:44 RX
135/150/170/160/150/140
14:35 sub ttb for GHD. WB 18lbs (50, 35/15)
A. Back Squat
5×255,3×285,1×315,3×295,5×275,8×260
B. 15:29
A)205/225/255/255/225 Feeling strong 🙂
B) 29:50
KB Thrusters #35
Knees to arm (Shoulders was Feeling weak)
A. Shut it down early due to a quad cramp.
B. 19:57 limped through this, subbed WB’s for KB push press.
A) 180/205/235/220/205/195
B) 17:44
w/ 20# wallball to 9ft (My only option in the garage)
Everything else RX.
Couldn’t catch you all, but I sure tried. Haha.
Way to push – I’m very happy I don’t have a rower… 50 cal a clip I’d still be rowing
I usually love rowing. The second set of 50 cals almost cured me. ???? Good stuff.
A. 165#x5/180×3/200×1/185×3/175×5/165×8
B. 17:40
A- 225, 255, 285, 265, 235, 225 (only five reps)
B- 16:05
Warm up- clean up the front yard landscaping 90° in sunny Vegas
Back squats
5@225, 3@255, 1@295, 3@265, 5@245, 8@225
Workout
50 row, 50 WB, 40 GHD sit ups, 50 WB, 50 row.
15:53
Ouch town.
A – 225#, 255, 290, 275, 255, 240
B – 13:44 but no rower, wall ball or bar so Sumo Deadlift High Pulls x 80 with 50# KB for row, barbell thrusters x 50 @ 45# for wall balls and ab-wheel x 50 for ttb
Have a good day everyone, keep grinding
A. Up to 140kg
B. 14:45 Rx. TTB were slow.
Squats built up to 280; WOD: 19:10 Rx
Warmup done ✅
A. BS every 2’30 RX
100kg, 112, 126, 120, 112, 105
Based off 140kg, 1RM was 150kg but that was a long time ok and just getting back to it
B. FT RX
13’38
WB’s 30/20, 25/15/10
TTB 20/15/10/5
Man I am jealous AH how you’re always able to be away for some time and come back to do these Rx – very jealous, but very much impressed
Haha Al is the man.
Cheers bro, you smashed it as well!! ????????
Haha thanks BFS appreciate it ???????? not as impressive as yesterday’s metcon though you smashed that!!!
Thanks, but that was only because dips were stationary… ring dips would’ve smashed me haha