Warm-Up.
Band Distracted Hip Flexor 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.
Went off script.
5×5 strict press at 115
That’s relatively light, but all I could handle today after doing Thursday grip battle.
15, 12, 9
Push press 95 lb
Barbell row
All UB
2:31
Working out solo in the garage gym so did the following:
Complete 50 repetitions of the following complex:
1 Deadlift @ 75lb
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
Every time I put the barbell down I rowed 400m. I ended up putting the bar down 4 times so rowed 1600m total.
Time was 27:17. Very challenging and was feeling Cindy from yesterday. Grip really started to go towards the end.
Good push as a solo! Up!
Incredible work Ryan! Getting through with only 4 drops is amazing.
Yesterday’s
Strict “Cindy”
25 rounds even
Went unbroken
Unreal JT. Great work!
Thursday’s WOD A. Speed Deadlift x 3 @ 65% – 165# B. AMRAP 24 min (1:1) – 3 Rounds + 25 DL + 15′ Lunges (but completed 4th round after time expired) 25 Double KB DL @ 16kg 50′ Double FR walking Lunges @ 16kg 100′ Double OH Carry @ 16kg 150′ Double FC @ 16kg ***both KB in front rack and OH was not working well today…so opted for 1 kb in FR and 1 kb in FC for lunges (alt arms each round) and 1 kb in OH and 1 kb in FC for carry (alt arms each… Read more »
That makes sense to me! Overhead got heavy for me on the last two rounds. My core is feeling it all today 🙂
This weeks Hinge work:
Warmup!
A. E90sec x6 Speed Deadlift x3
@65% 130 kg
B. Amrap 24 min (1:1)
15 m Double KB DL 24 kg
30 m OH Carry
50 m farmers carry
4 rounds
3:30 each round / 3:00 rest
Another good day simo!
Ty Mike.