Feidt is back from Vegas...baby!!!
Hepp got two workouts in...one with the kids & one with AOWR
AOWR Summertime Challenge
for Today (Friday) = 50 Handstand Push Ups (scale as needed &/or be creative if you do not have a HSPU...Just try to be "pressing" over your head / inverted in some way...you'll get there)
Tomorrow (Saturday) = 100 Pull Ups (pull up on ANYthing...again...BE CREATIVE! You are accountable to yourself. WE want to hear/know the stories... @ park, in a tree, on a dock in the water, etc...there are plenty of places to "pull up" to...Find them!!!
Warm-Up ~
EMOM for 10min ~ 1/2 Gasser (For those that do not know what that is...sprint 50yds down & back)
* goal is to sprint and get as much rest as possible...not jog
FROGGER
21-15-9 For Time:
Deadlift (275#/185#)
Box Jumps (30/24)
Core/Pillar Work
3 Rnds NOT for Time...For Quality!
40 GHD Sit Ups
30 Back Extensions
20 Hip Extensions
10 Hip & Back Extensions
Need help on explanations of what Back, Hip and Hip-Back Extensions
Mikel ~ 6:05 (@145#)
Val ~ 6:57 Rx
Ethan ~ 10:38 / completed
Feidt ~ FAST / Completed (Vegas was good to him!)
Hepp ~ Done (Hex Bar) + He did the below "Kids WOD" First!!! Impressive...
tb ~ 9:18 Rx & "Jumped" for the BJ / Completed
Kids Routine today was Partner (IGYG format / One person working at a time)
15 Min AMRAP of Ascending Reps:
Box Jump Overs
Push Press (75#/45#)
Wall Ball
Burpees
Round #1 = 1 Rep of each, then Round #2 is 2 Reps, Round #3 is 3 reps...etc
BOTH Partners MUST complete all exercised in the round before moving on to the next round...
ONLY ONE person can be working out at a time!
One person can do the entire round then the other, or they can switch by exercise, or every two, etc (be creative & manage your rest time well)
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