Warm-Up.
Band Distracted Hamstring Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps
Then…
“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
both
With this workout when you state teams of two, does that mean each person does 100 reps?
No. Silly question.
Sunday Funday WOD (more Sunday..less Funday)
Borrowed from Janelle!
3 RFT – 11:56/11:50/11:55 = 35:41
400m Run – TM @ 8mph
20 KB swings @ 16kg – all UB
400m Run
20 Box Jumps @ 20″ – all UB
400m Run
20 Straight leg sit ups w/ 14# WB overhead – 15/5
400m Run
20 Air Squats w/ 14# med ball – all UB
***This was a good one…good way to get in 3 miles…just a good mental grinder! ?
Time to get back into nasal breathing…so did 10 min TM warm up run @7.5 mph all nasal breathing. Went real well and felt awesome for the first 7 min…then started to get tough. Thanx Michele for the video u emailed me…really great information! I definitely focused a lot more on my breathing through the entire workout today! Did Thursday WOD LOVE LOVE LOVE ❤️ the warm-up for this one! A. 60s Max effort Strict pull ups – 14 Strict HSPU w/ 2″pad – 8 Rowing Cal’s – 15 Alt DB snatch @ 35# – 19 Strict ring dips –… Read more »
Great job Candy! That was a tough one to push through the end of round two and all of round three. Have you been able to catch up on sleep at this point? Any goals for 2020?