Warm-Up.
Spend 10 minutes on Pre-Run Warm-Up Drills
Followed by…
Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20
Then…
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.
Sept 25th WOD AMRAP 30 min w/ Nasal breathing Challenge – 3 rounds + 6 BBJ 400m Run 30 Russian KBS @ 16KG 15 Cal AB 10 Burpee Box Jumps ***Transitions were slower with the nasal breathing, and I took 30s between rounds 1&2, 45s between 2&3 and 1 min between 3&4. The only mouth breathing I did on this is the 45s between rounds 2&3 and the 1 min between rounds 3&4. I don’t think I would have gotten to much further (if any) if I was mouth breathing. I feel like the BIG difference for me was that… Read more »
Front squats
I’m still not feeling well, but I wanted to get moving.
One set Rx at 255 and 225.
Second set one rep at 255.
I moved down to 215 and did 2 fs reps and 4 bs reps. My tank was nowhere close to full.
Today’s metcon: 20 min instead of 30.
That was more than enough for today.
13 full rounds
30 min AMRAP (home alone)
500 m row / Bike
5 Strict pullups
10 pushups
15 Situps
20 Air Squats
Results: 8 + 500 m bike
plus playing with my niece 3 yrs old and is already doing situps/ Pushups and perfect air squats. would alternate from rower to bike to allow her to row or ride. ? moving
Sorry you’re not feeling well. Great job moving and getting good work done ?
I had to modify a bit since no pull up bar today.
4 × 400 m, 10 strict HSPU
4 x 400 m, 15 push up
2 x 400 m, 20 lunges
Time 20:54
Then 5x 10 bulgarian split squats, 10 ghd sit up, 45 sec plank hold shoulder tap