Wednesday, Aug 26
Workout of the Day
#68 WARM UP
(Checkbox)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
Deadlift 5x1
(Load)
Deadlift for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
WORK UP TO 90%
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
WORK UP TO 90%
#58 WOD
()
Complete for time
20 back squats #65/95
200 meter run
10 plate jump burpees (45# plate)
15 Back Squats
200 m run
10 plate jump burpees
10 Back Squats
200 m run
10 plate jump burpees
5 Back squats
10 plate jump burpees
200 m run
20 back squats #65/95
200 meter run
10 plate jump burpees (45# plate)
15 Back Squats
200 m run
10 plate jump burpees
10 Back Squats
200 m run
10 plate jump burpees
5 Back squats
10 plate jump burpees
200 m run
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Thursday, Aug 27
Workout of the Day
Warm up 14
(Checkbox)
3 ROUNDS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
Bench Press 10x2
(Load)
Bench Press: 2-2-2-2-2-2-2-2-2-2 reps
#59 WOD
(Rounds + Reps)
14 Min AMRAP
10 Cal bike
20 Hollow rocks
10 m Handstand walk
12 Box jumps
10 Cal bike
20 Hollow rocks
10 m Handstand walk
12 Box jumps
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Friday, Aug 28
Workout of the Day
140 Warm Up
(Checkbox)
10 alt lunges
10 slow decent air squats
5 Push Ups
8 Med Ball cleans #12
10 slow decent air squats
5 Push Ups
8 Med Ball cleans #12
5 Rnds: GOBLET SQUATS, Muscle -ups & a Run
()
5 rounds for time :
15 GOBLET SQUATS,
03 MUSCLE UPS
Run 400 meters
15 GOBLET SQUATS,
03 MUSCLE UPS
Run 400 meters
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Saturday, Aug 29
Workout of the Day
MICHAEL
()
3 rounds for time of:
- Run 800 meters
- 50 Back Extensions
- 50 Sit-ups
- Run 800 meters
- 50 Back Extensions
- 50 Sit-ups
