Warm-Up.
Spinal Segmentation Drill
Followed by…
Three Rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 (arms locked out in overhead position)
Turkish Get-Ups x 2 each side
Stiff-Leg Deadlifts x 10
Ball Slams x 10
Then…
Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs
Warm-up
A)Metcon
Row=1’20 all sets
Lunges=32kg x 2
DU
Burpees=53-63″
Yesterday’s
Great WU + 10 min AB
A. Back Squats – slightly under RX
135#x5, 145×3, 155×1, 145×5, 155×3, 165×1
***All felt great considering I haven’t squatted in a couple weeks!
B. 4 Rounds for time – 13:00 (2:45, 3:25, 3:18, 3:32)
21 Wall Balls – 15/6 all rounds
15 T2B – All UB strict
9 SHSPU – with abmat (plus 1″ pad for the last 5 reps on round 4)
C. Many Many hours of erasing Christmas – ahhhh the house is clean!!
Yesterday’s
A.
175, 185, 200, 185, 200 x 2, 210
B.
13:01
SHSPU – with 2” mat under head.
Super heavy squatting Janelle!
Conditioning (home/Sean) WU A. 20 min AMRAP raining so had to work inside 40 Jumping Jacks 40 Air Squats Max Rep strict pullups Results: 6 rds ea My results: Pull-ups 15/15/15/12/12/12 Sean: Pull-ups 4/4/4/3/3/3 (did great considering a month ago didn’t have one solid pullup. rest 2 min B. Partner I go you go 100 T2Bs /K2Es (10 rep splits) Results: 3:45 Don’t know if it was the hunid air or feeling rundown. A. felt horrible, goal was 2 min per rds. it did not go that way. Towards the end we were taking a 15 sec breath. Breathing was… Read more »
Done using my shiny new pair of 45lb kettlebells.
Did 12 front and 12 reverse lunges.
Pretty fun grind.