Dynamic Mobility & Activation
Three sets of:
Hamstring Pulse x 8-10 pulses per side
Hamstring/Glute Softball Pulse
online pharmacy buy elavil online no prescription pharmacy
online pharmacy anafranil buy with best prices today in the USA
x 8-10 pulses per side
KB Ankle Pulse x 8-10 pulses per side
and then . . .
Row 500 Meters @ a relaxed pace
A.
Complete as many rounds and reps as possible in 8 minutes of:
5 Burpee Box Jump Overs
10 Push-Ups
15 Pull-Ups
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 8 minutes of:
20 Calories on the erg
30 Air Squats
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 8 minutes of:
35 Kettlebell Swings
40 Walking Lunge Steps (unweighted)
45 Double-Unders
35-54: 24/16 kg
55+: 16/12 kg
Mobility and activation
A
1) 4+3
2) 3+1
3) 1+55
Dynamic Mobility & Activation A. Metcon 1) 4 Rds + 18 Reps 2) 4 Rds 3) 2 Rds + 45 Reps Organized the Costa Rica RX Challenge this past weekend with 300+ athletes, so I’ve been taking it slow these past few days to recover from all the stress and hard work of the event. Today’s wod was a great workout to get back on the horse! Started to get fatigued much later than usual in a long metcon which is a great sign that my endurance is improving. Super stoked to start the offseason. By the way, congrats to… Read more »
How fun Alvaro!
Good breather. 🙂
A. 5 rnds
B. 5 rnds
C. 2 rnds + 6
that was not so fun
A. 4 Rd i think that’s 120
B 4 rd 200
C 2 rd 240
Yea Im done. LOL
low energy today!
A. 95
B. 120
C. 286
Focused on form instead of speed. Trying ut the rowing technique I saw on you email – heels only. I’m much slower! And at 5’2″ I can’t get much slower! lol
Speed will come – master the technique and you will, in the end, become a more efficient rower 🙂
I’m working on the same thing – heels down. It’s definitely an adjustment (and sometimes I forget!), but I’m starting to see it pay off. It reminds me to keep working on my ankle mobility too!
b. 150reps 3 rds 1arm on ski erg
c. 35 1arm Russian in swings 24kg
40 walking lunges
2rds even (150)
W.U & mobity done 25′
A 90 strict and kipping pull-ups
B 150
C 110 bad sensations, impossible to do 2 unbroken reps DU…, 16kg KB… 181max pulsations… a fight gone bad!
bike recovery
excuse me for my english … french gu’y
What happened to the back?
An operation in the left biceps muscle in August, 2016. So more strength in the arm, more pull ups during 8 months but the morale is good. That is going to return with the patience.
123 on #1 but really worked on Butterfly pull-ups
150 #2
246 #3 my back started to tighten up during kbs
I want you to check out this article about KBS – often I see people have their back seize up because of either 1) improver hinging or 2) losing the mid-line due to the height of the KB Swing: https://www.crossfitinvictus.com/blog/great-kettlebell-swing-debate-3/
I’ll will take a look, but I think it was due to the fact my back was still tight from Mondays 100 db snatches.
A. 119
B. 162
C. 299 – but really only 284 because I realized after that I only did 40 DU/ round – oops 😉
A. (105–4+5)
B. 150 (3)– may have only done 6 min, lost track of time a bit
C. 242 (2+2). KB to overhead
Overall a very low energy day, muscles and breathing not fatigued but had little energy, so everything was slow.
Mobility completed.
A)162(5+12)
B)200(4)
C)335(2+95)
А. 5 rounds + 2 reps
B. 4 rounds + 4 cal
C. 2 rounds+ 14 reps
Row 500 : 21s/min 2:06
A: 90 reps – the butterfly pulls take some time
B : 210 reps
C : 240 reps
Row 500m @27s/min in 1:39 concentrating on technique
Slow and steady:
A. 180 reps UB (6 rounds)
B. 214 reps UB (4 rounds + 14 Kcal row)
C. 229 reps UB (3 rounds + 4 KBS)
Done. Looked so fun that had to this against off plan.
20 Calories on the erg? rowing or skii erg?
i used the rower
Yes Rob, after the first AMRAP shoulder girdle will be killed.
Erg Ivan 🙂
I used Row
Sorry, I should have been more descriptive: Concept 2 Erg 🙂
Nichole, ski erg???