Warm-Up.
Hip Opener + Glute Activation x 2 minutes per side
Banded Scarecrow x 60 seconds per position
Over-Under Hip Opener x 10 reps
Tabata Plank x 8 sets of 20s work/10s rest (rotate between plank positions & plank harder than you have ever planked before)
A.
Five sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 30 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds
Use the same load used on April 5, 2019 – which was your 8-RM. If you missed that session, use a load that will be challenging, but achievable for the five sets at the prescribed tempo. Note…the tempo is very important, so please maintain a controlled descent, and concentrate on exploding back up quickly.
B.
Two sets for times of:
50 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
Rest 5 minutes
Note times for both sets.
Still trying to figure out the position on Bulgarian Split Squats. VERY challenging, especially at tempo.
BSS: just the bar 20Kg
Bent row: 50 Kg
50 cal row
50 wall ball
Round 1 – 4:42
Round 2 – 4:54
I just want to thank invictus for posting these daily WODS and the warmup parts. I live in a very rural small town in Canada and haven’t been near a box in 6 years.
A. 35 lbs for the first 2 sets, then 44 lbs for the last 3 sets; 85 lbs for the supinated rows
B. 5:11; 5:42
April 18 WOD LOVE the Thoracic Spine Isometric Holds 10 Min of BMU progression A. E7M for 35 min – 4:25/4:09/3:55/3:51/3:58 250m Row – 1;01/1:02/1:02/1:03/1;03 50 DU – UB / 1 trip / UB / 2 trips / 3 trips 50 Air Squats – 30/20, 30/20, 30/20, no breaks just pauses for last 2 rounds 25 Push Ups – 15/5/5, 15/6/4, 15/6/4, 10/8/7, 15/5/5 ***My transitions the first 2 rounds were way to slow. Limiting factor for me was the row and DU. I was surprised how good the push ups felt on the arms, but I’m used to keeping… Read more »
Fun one 🙂
A. Went really light to make sure my glutes were firing instead of my quads.
BSS: 20# DBs, 25, 25, 25, 25, 25
85, then 95 x 4
B. 5:35, 5:46 – Didn’t want to do this, hate both movements. Thus following someone else’s programing!
Just realized I did an extra set of A. Oh well. 🙂