Thought I had Monday's WOD in...Apparently not...
Monday
Warm-Up...then...
Every 2min for 16 min (8 Rnds)
1 = 8 x Split Stance RDL (4011) ea leg
2 = 12 x BB Roll Out
-------------------------
14's
AMRAP in 7min:
14 KBS (55/35)
14 TTB (scaled is V-Up)
Daliege ~ 45# bar for RDL / 3 Rnds + 17 Reps
Ladick ~ 45# bar for RDL / 8 Rnds (did 7's instead of 14s) so really 4 total rounds
tb ~ 45# bar for RDL / 4 Rnds + 24 Reps
TUESDAY
Warm Up...then...
2nd Hour Class ~
For Time:
50 Strict Pull Ups
100 HR Push Ups (as strict as possible)
150 Air Squats
~ Must complete the exercise b4 moving to next...no partitioning
tb ~ 19:39 (5:34 / 13:46 / 19:39 ... 100AS done @ 17:46...then did last 50 with 3 quick and 3 breathing rhythm...should have tried that from start...)
Johns ~ 18:24 (mod. pull ups)
3rd Hour Class ~
5 Rnds for Time:
10 KB DL
10 KB Goblet Squats
10 Goblet Hold Alt. Reverse Lunges (Rt = 1, Lft = 2, Rt = 3, etc)
35#/20#
tb ~ 7:39
WEDNESDAY
Warm-Up ~
2 x SmashweRx WU
then...
10 KB Hallow's ea direction
5 KB Press (Rt)
5 KB Windmills (Rt)
5 KB Press (Lft)
5 KB Windmills (Lft)
5 KB Press (Rt)
5 KB Waiter Carry @ 25yds (Rt)
5 KB Press (Lft)
5 KB Waiter Carry @ 25yds (Lft)
------------------------
.40 Caliber
For Time:
40/30 Cal Echo Bike
40 Burpee Pull Ups
Daliege ~ 7:56 (1:58 bike)
Ladick ~ 8:41 (2:23 bike)
tb ~ 8:43 (2:25 bike)
I was careful on the burpee pull ups...could feel the back in extension a bit, so did not go fast...not that I could have...
Monday 4-15-19
ReplyDelete3 RFT of: (21min)
12 left are turkish get ups @ 35#
12 right arm turkish get ups @ 35#
9 lying to standing rope
*turkish get ups where all ub but tough as nails to complete
Tuesday 4-16-19
For Time: (30:56)
1,000 meter row (3:45)
50 strict pull ups (these where very tough today for some reason)
1,000 meter row (3:53)
100 strict push ups (10 sets of 10)
1,000 meter row (3:54)
150 air squats (50-50-50 with 3 breaths in between)
Wednesday 4-17-19
12 min of each.
stretching
L-sit work
hand stand work
plank work
scale work