A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
B.
Four rounds for time of:
60 Double-Unders
30 Calories of Rowing
10 Deadlifts (275/185 lbs)
B. 19.42, >.<
19:40
Just had time for B
Switched from a row to 400m run.
18: 23
All DL UB.
I thought it was just me, but why were Warm-Ups discontinued? I diligantly followed these because they were well thought out and planned for the wod. Please bring them back, I can’t be trusted to do or make my own 😅🤣
A. ✅
B. 15:47
A. Complete (did jumping lunges instead of spl sqt)
-also built to a heavyish squat for fun, and to warm up core and legs for DL-
B. 22:06 rx
Dubs: took 1-2 deliberate rests, aimed for a minute to complete.
Row: between 2:24-2:30
DLs: 2 sets of 5 all rounds
I’m jumping on the warm-up request band wagon! I’m lost without it!
Another request for continued warmups please. I always appreciate the programming and I also attribute the warmups to keeping me injury free. Thank you!
A. Done
B. 15:56 Rx
Own warmup done ✅
A. Done
B. Done RX
15’44
Felt rough this one considering how unfit it feel at the moment and how much everything is aching! DL’s split 6/4 each round and rows all around the 1’30 mark
I also liked your warm ups a lot. Would appreciate it, if the workouts come again with them. Thanks a lot for the awesome workouts ! 🙏👍
A. 30s each side x 2 rounds
***No rest between sides and 30s rest between movements
Banded Palloff Hold
Banded Lateral Monster Walk
Single Leg Glute Bride Hold
Dynamic Bulgarian Split Jump squats
B. 2 Rounds for Time – 12:42
60 DU – trips in round 1
30 Cal Rowing – 2:11 / 2:27
10 Deadlifts @ 185 – all singles
***Short on time today, that part B is rough…good luck team!!
B finished two rounds in 7:10 then tore my hands open….
Also in for requesting programed warm ups!
Yes please keep programming a warm up! The specific warm ups are the sole reason I haven’t been getting injured since I started following this programming
Why are you no longer programming a warm up? Always found them useful