Warm-Up.
Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward
Followed by…
Two Sets:
Banded Triceps Extensions x 15 reps each side
Donkey Kicks x 5
Followed by…
Two Sets:
Dead Bugs x 10
Burpee Broad Jumps x 5
Then…
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Goblet Squats (32/24 kg)
15 Calories of Rowing
Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.
Solo.
7+7
Did with hubby.
2” pad SHSPU
mostly strict PU
Rest rx
9+39
Jan 9 WOD
A1. BB Z-press x 5 – 35#, 55, 65, 70(4/1), 70 UB
A2. Weighted Pull ups x 5 – 5#, 7.5(4/1, 4/1, 3/1/1, 3/1/1) ugh
B. For Time – 13:40
100 DU – 3 trips
50 DB PP @ 30# – 15/13/10/7/5
50 DB Push Ups – all broken up…mostly in sets of 4..TOUGH
50 DB PP @ 30# – 17/10/8/7/5/3
100 DU – 3 trips
C. 5 Sets
Single Leg V-Up (each leg)+split leg V-Up x 5
Yesterday’s workout
Hang clean 135 all reps
Hang clean 155 all reps
Metcon
16, 12, 17 wall balls.
A from yesterday:
E90s 6m 2 x HC 160-170
E90s 9m 1 x HC 185-215
Fun, felt good may need to revisit 1RM clean
B. 12 AMRAP
3 SHSPU
6 S PU
9 TTB
12 GS 70 KB
15c row
Pretend 7 + 2 rds (pretend partner, rest 1:1)
Skipped the workout to do 100 bench press @135 and i can tell you i feel so good after benching
Morning you missed your workout : Endurance training (home alone) WU A. FT (variation of CFG Triple 3) 1000 m row (3:45) 100 situps 1.5 mile bike (3:50) new Echo bike) 100 situps 1000 m row (3:50) 100 pushups 1.5 mile bike (3:55) 100 pushups 1000 m row (3:55) 100 air squats 1.5 mile bike (4:03) 100 air squats Results: 40:40 This was good to push endurance, ankle not allowing me to run or jump rope so had to come up with something. Set a pace a try to maintain throughout. I only dropped off by 10 secs in my… Read more »
This looks like a good Sunday Funday workout…I’ll have to give it a try. Congrats on the new bike…yes, they are not generous or forgiving at all…but we learn to embrace the suck ultimately end up loving it! Great work as always Seth!
7rounds of each done alone
Better core tightness during HSPU but still sometimes it loses