I had to miss hero WOD Daniel at my Box today so I did this home version.

50 HSPU
400 Meter Run
25 Kettle Bell Swings (2 Pood)
800 Meter Run
25 Kettle Bell Swings (2 Pood)
400 Meter Run
50 HSPU

“Nicole”

400m Run

Max reps of pull ups

Begin next 400m run after you drop from pull up bar

20min AMRAP

A) Midline/Shoulder Stabilization
-Turkish Getup – 2 Reps EMOTM for 10 Minutes (progressive – KB or barbell)
1 Pood for first few sets moved to 1.5 pood then barbell. 45/65/failed on 75

B) 3 Minute AMRAP
-5 strict press (95/65)
-7 ring dips
-5 plate touches/slams (45/25)
**rest 1 minute
**repeat for 4 total rounds

Rd 1 3+12
Rd 2 3+12
Rd 3 3+13
Rd 4 3+12

Perform 20 sec. of work, 10 sec. of rest for 8 rounds of each movement.

Rest 1 minute between each exercises.

Score is total reps + cals on rower.

Row(cals.)

Knees 2 Elbows (MOD: Knees to Nowhere, lol)

Pistol Squats (MOD: Pole)

Bar body row

DEADLIFT:
3-3-3-3-3
*Note we aren't looking for a one rep max. You're looking to build up to a heavy triple.
310 sumo dead lift
Workout: 3 rounds of:
10 X deadlifts at bodyweight
25 x Push Presses at 50% bodyweight - you can use barbell or double kb to achieve proper loading.

Watch video to get you fired up to DEADLIFT! Don't forget to get your ass signed up for the Gauntlet!

Nicole

20 min AMRAP

400m Run

Max Pull-ups

Score is total reps of Pull-ups.

PR by 3, which is shitty but I really held back today

More consistent rounds, slower running.

10-9-8-7-6-5-4-3-2-1
BW Bench Press
3/4 BW Full Clean
1.5x BW Deadlift

Rx @ BW(165#)

120 min
WU for 15 min

1.Strict chin up
A. Weighted strict chin up – build to a new 1RM in a 10 minute window, rest 2 – 4 minutes between sets
10 15 20 25 27 kg
Result: 27 kg

REST 5 minutes

B. Strict chin up – as many repetitions as possible
Result: 16

2.Shoulder press
A. Shoulder press – build to a new 1RM in a 20 minute window, Rest 2 – 4 minutes between sets
Result: 36 kg

REST 5 minutes

B. Shoulder press – As many repetitions as possible @ 80% of A
Result: 9x29 kg

3.Conditioning (ASR, MSS, MAS tests)
ASR (Anaerobic Speed Reserve), MSS (Maximum Sprint Speed) and MAS (Maximum Aerobic Speed) Test

Warm up – 1500m row, break into 250m segments, each segment faster than previous one + stretch as needed

MSS (Max Sprint Speed) Test
A. Row – 3 x 10 sec @ maximal effort with a flying start; rest 3 min b/t bouts (MSS = Max Sprint Speed test)
1. HIGHEST / 500 m pace that is displayed within the 10 sec window:
Result: 1.31 / 500 m

REST 5 minutes

MAS (Max Aerobic Speed) Test
A. Row – 2000m for time

1. Average / 500m pace (this is estimated pace at VO2max) / 1.57.5
2. Final time / 7.50
3. Average HR / 178
4. Max HR / 188
5. HR @ end of row / 188
6. HRR @ 60 seconds after finishing the row (stay standing) / 172
7. HRRD (Heart Rate Recovery Differential): 16

4.Cool down (10 minutes)
A. 10 minutes on AB/row or similar, HR < 140

DEADLIFT:
3-3-3-3-3
*Note we aren't looking for a one rep max. You're looking to build up to a heavy triple.
310 sumo dead lift
Workout: 3 rounds of:
10 X deadlifts at bodyweight
25 x Push Presses at 50% bodyweight - you can use barbell or double kb to achieve proper loading.

Watch video to get you fired up to DEADLIFT! Don't forget to get your ass signed up for the Gauntlet!

2 rounds for time:

40 Push Press 105 lbs/75 lbs
40 SDLHP 105 lbs/75 lbs
40 Pull-ups
40 Front Sq 105 lbs/75 lbs