Finally feeling better and this WOD helped...
Worked out the low-back and shoulder from yesterdays canoe trip...
Warm-Up
Rolled out Thoracic & Lats
Rolled Quads & Adductors
Couch Stretch
then...
EMOM x 12
10-15 Burpees
30s Plank + 30s Dowel Passovers
5 Strict Alt. DB Press
7 Good AM + 7 Elbows + 7 Press
LONG GONE
5 Rnds ~
With a Running Clock (FGB Style)
60s Wall Ball (20/14)
60s Alt DB Snatch (50/35)
60s Max Cal Row
60s REST (& record)
Daliege ~ 3 Rnds (62-59-59) ~ 180 Reps
Ladick ~ 3 Rnds ???
Johns ~ (44-39-37-34-37) ~ 191
WB ~ 22-18-15-16-15 / Sn ~ 10-12-12-10-12 / Cal ~ 12-9-10-8-10
Schutz ~ (56-49-50-47-49) ~ 251
WB ~ 25-22-20-20-20 / Sn ~ 16-14-16-14-14 / Cal ~ 15-13-14-13-15
tb ~ (61-56-56-55-57) ~ 276
WB ~ 25-23-23-23-22 / Sn ~ 16-16-17-17-16 / Cal ~ 15-17-16-15-15
12:30 (only 3 rnds)
ReplyDeletewb - 25-24-23 / sn - 24-23-23 / cal - 20-20-20
then right into 3 rft of: (8:12)
60 s/u
30 kbs (35#)
15 burpees