Warm-Up.
Toe Mobility Drills x 60 seconds each side
Couch Stretch x 60 seconds each side
Shoulder CARs x 60 seconds each side
Ankle CARs x 60 seconds each side
Followed by…
Tabata x 8 sets (4 of each movement)
(20 seconds work + 10 seconds rest = 1 Tabata set)
Odd Sets – Butt Kickers
Even Sets – Double Overhead Hold
Then…
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)
Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.
Back squat 3×3 #325
RDL 3×10 225/275/315
Bench press up to 275×2
Yesterday’s gymnastics work:
A. RMU progression work and shoulder taps
B. 8+3
I don’t do enough of these things so it made for a really challenging and fun day. Have a great weekend friends!
May 21 WOD A. Bench Press (based of 150# 1RM) 65#x5, 85×5, 115×3, 125×3, 130×2, 135×2, 140×1, 145×1 B. 2 Sets Bench Press x 8 reps @ 80% (120# x 5 / 115×6 / 110×6) Sup Grip BOBB Row x 8 @ (All 3 sets done at 85# ) ***Did an extra set because I couldn’t hit 8 reps….UGH C. E2M for 6 min Parallette Shoot throughs with Push Up x 12 Band Pull Aparts x 25 @ 1010 ***Only did 2 sets..running short on time…but man those push ups were tough after all that pressing! I only have parallel… Read more »
But did you try the mobility challenge?!
Good work! Have fun on your vacation!