Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side
Followed by…
Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Alternating Reverse Lunges
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Station 4 – 30-60 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Kneeling Jumps, etc.)
Then…
In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
1600 Meter Med-Ball Relay Run
50 Strict Pull-Ups
100 Kettlebell Swings
100 Burpee Box Jump-Overs
100 Kettlebell Swings
50 Strict Pull-Ups
1600 Meter Med-Ball Relay Run
Thursday’s as well.
A. Back squat.
155, 175, 195, 175, 175, 175. – this went really well and am happy with how it felt. Last time had to drop the weight on the last round.
B. Changed the row to run so i could be outside (been stuck at home all week with sick kids)
Run 800 m
50 pistols
50 alt db snatch
50 goblet squat
12:08
This was my jam. I Am surprisingly good at pistols so repped them out 15/15/10/10
Felt good. A few gymnastics skills in between and cooling down.
That’s a great day all around! Sorry you’ve had sick kids. My youngest has had a virus most of the week as well.
A. Back squats from yesterday.
The first three sets went well. I only did 5, 5, and 4 reps the rest of the way. Later on I realized I did the math wrong in my head and had an extra 10 lbs on.
B. Pistols with hand on rig otherwise rx
13:29
C. Pool day all afternoon
I forgot to post this morning!
I use the app WODwell ($3) and it does all my percentages for me. Makes it much easier!
Great job on B. Sick kids are a bummer, but also, life. ??♀️
A. Games team event one inspired workout.
4 rounds:
8 GHD
16 Echo Bike cal
32m sled push
9:46
B. 200 Echo bike calories
*5 burpees every 90sec
18:04
July 30 WOD A. Deadlift (DOG and barefoot)- My 1 RM is currently 240#…but using the % based off that would not have been a challenge at all…so I did % from about 73% – 96% 175# x 8, 185 x 6, 200 x 4, 210 x 3, 220 x 2, 230 x 2 B. E6M for 18 Min – 4:56 / 5:04 / 5:47 20 Cal Row – 1:15 / 1:17 / 1:30 20 C2B – All singles with break at 10 on first and second round and breaks at 5s on 3rd round 30 Walking Lunges @ 35#… Read more »
Great work on your deads! I’m ready to retest a lot of my numbers with that being one of them.
You did a ton of extra work too.
34:45
1200m run. 800m for P.J. 400m for partner.
Did this workout solo so I cut the reps in half with some modifications:
800m row
25 Kipping Pull-Ups
50 Kettlebell Swings @ 53lb
50 Burpee Box Jump-Overs @ 24”
50 Kettlebell Swings @ 53lb
25 Kipping Pull-Ups
800m row
Time – 23:41
Very mentally challenged
Way to push through Ryan. It looks rough!
Kids up all night the night before last so extra rest day and did yesterday’s today!
A: Squats 5×95, 3×105, 1×120, 6x110kg (only got 5 and 4 on last two sets. No belt so was happy to do that without it)
B scaled: 1k row, 50 alt 1 leg squats to bench 1-2” below parallel, 50 alt dbs 22.5kg, 50 gbs 22.5kg. T = 15:38 (3:52 row)
Good push on the squats!
Cheers! Nice extra credit work from you today and great squat numbers yesterday!
Thanks Michael!
Hip and ankle CARS
Couch stretch
Snatch warmup
Emom 6‘
HHS + OHS 50 kg
E90sec 9‘
HS + Snatch 60-70 kg
E2m 10‘
Snatch 1.1 75 kg
3 rds
Strict pull up 10/9/6.3
Ab Wheel roll out x15
KBS 30 32 kg 30/20.10/20.10
Rest 30-45 sec
3 rds
Ring row from box x10/8/7
Farmers carry 50 m 32 kg KB
Side plank 60/60s
4 rds
Biceps curl ET/IT
Facepulls x15