Warm-Up.
Full Body CARs Routine
Followed by…
Two Sets:
Kettlebell Halos x 5 each direction
Waiter Hold Alternating Reverse Lunges x 10 each side
Rotational Med Ball Throws x 5 per side
Bear Crawl x 20 yards forward + 20 yards backward
Rest as needed
Then…
Complete rounds of 60, 40 and 20 reps for time of:
Calories of Rowing
Jumping Lunges
Wall Ball Shots (20/14 lbs)
Double-Unders
Push-Ups
Time Cap = 30 minutes
28:27 Rx
Warm-up
Metcon: 26’44”
Tired shoulders after yesterday’s training. I think that i spent 25min doing push-ups… OMG. It will always be my weakest exercise.
20:51 RX… the KB halos were wayyyy harder than I thought they would be.. broke up push ups into sets of 15
Rx 28:17
24:42
29:14
Did incline push ups
Single unders 120, 80, and 40
Uhg.
Subbed HSW for wall balls, since I’m without a 14# ball and a 9’ ceiling.
28:03 – the push ups were ugly and the gate keeper for me. Did good form for about 50 reps and the rest were modified.
HSW was a bit of a mess too, as my shoulders were trashed.
Definitely felt like I worked out!
Heavy MetCon (home/Sean)
WUs
A. FT
9-6-3
Snatches (125/75)
C2Bs/pullup
Results: (125)2:50
Sean: (95) 2:50
rest 2 min
B. FT
9-6-3
Clean +Jerks (165/115)
T2Bs /K2Es
Results: 4:10
Sean: 4:15
rest 2 min
C. FT partner
60-40-20
Cal row/ Push hold
Walking lunges/ Situps
Wall Balls/Deep wall squat hold
SUs -Rest
Pushups/Cal row
Results: 25:38
The pushup holds were a test of mental fortitude. The first two WOs were lung burners.
“His power at work in us can do far more than we dare to ask or imagine” Ephesians 3:20
29.09. Pushups and wall balls were slow.
23:11 RX.
Burner.
So fast!
Tall guys workout haha 6’5” for the win
Took the jumping lunges out of the workout. Everything else Rx. Did half the WBs with a 14 (first set of 60) the other half with a 25 lb (set of 40 & 20)
22:51
Barely made it in the time cap! 29:16
Nice push to make it!
Thanks Michele!
60/40/20 for time
20’40
… missed Tuesday due to a dismal sleep Monday night fighting a flu bug.
A. As Rx (except sub’d 35# DB Alternating Snatch for Jumping Lunges)
26:26
… Row: 20 cal/min pace | UB Alt Snatch | WB: 20-10s to finish | DU: UB | PU: 10s
… smooth and sweaty.
Did you see we are going to make the official name of last week’s workout “The Machismo Grater”?
That’s funny – thanks for the update.
60-40-20 reps of:
Row Calorie
Jumping Alternating Lunge
Assault Bike Calorie
Double Under
Push-up
Exchanged wall ball for assault bike. Want to think that this made the wod slightly longer, but may be kidding myself. 🙂
24:58