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Warm-Up
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– 10 jumping jacks, 10 air squats, 10 push-ups, 20 mountain climbers, 10 v-ups or sit-ups,
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– To the end of your driveway/30 feet: Alt skip jumps, Frankenstein walks with toes to hands, flutter kicks and walking push-ups (just 1⁄2 way)
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Strength
– Strict presses 5 sets x 4 1 1⁄2 reps (press to full lockout ; lower to eye
level; press to lockout lower to shoulder = 1 rep
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10 min AMARAP
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– 5 HSPU MRX 2/4” rise (use towels)
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– 10 HRPU or 15 HRPU if not doing HSPU
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– 5 DB/KB strict press (whatever you got/ double the reps if needed)
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– 20 S2O alternating DBs or KBs
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– 100m run, 15 cal row (if you got one), 400 bike (an actual bike), or 20 bicycle crunches
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Rest 2 minutes
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For Time (4 Min cap
– The above AMRAP
Without Weights & Equip.
■ Warm-Up
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– 10 jumping jacks, 10 air squats, 10 push-ups, 20 mountain climbers, 10 v-ups or sit-ups,
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– To the end of your driveway/30 feet: Alt skip jumps, Frankenstein walks with toes to hands, flutter kicks and walking push-ups (just 1⁄2 way)
■ Strength
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– Strict presses 5 sets x 8 1 1⁄2 reps (press to full lockout ; lower to eye
level; press to lockout lower to shoulder = 1 rep
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– Lift odd objects: loaded suitcase, backpack full of books. Sand tubes fro Home Depot, anything around house that you can safely lift overhead
■ 10 min AMARAP
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– 15 HSPU MRX 2/4” rise (use towels)
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– 10 HRPU or 15 HRPU if not doing HSPU
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– 5 odd object strict press (whatever you got/ double the reps if needed)
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– 20 S2O alternating with your odd object
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– 100m run, 15 cal row (if you got one), 400 bike (an actual bike), or 20 bicycle crunches
■ Rest 2 minutes
■ For Time (4 Min cap)
– The above AMRAP
Note: Download GymNext Flex Timer on the App Store. Use it “Without External Display”. This is the same App we use at CFJ. For this WOD you can set an interval 10 minutes of work – 2 minutes of rest – 4 minutes of work.
Strength with 25# DB
WOD with 25# DB
Had to do S2O alternating push press
4 rounds + 5 HSPU
&
1:37 on round for time
Warmup as written
Strength 10-13-15-25-25
WOD
5” rise hspu, Strict press 15#, Alt s2o 25#, row
10 min = 2 rds + 5 hspu
4 min = 1 rd even
Also thank you for the timer app! That’s way better than my iPhone clock!
For time
50 burps
50 KBS (53#)
50 Goblet Squats
50 weighted unanchored sit-ups (25# DB)
50 KB Sumo DLHP
50 Burps
22:10
Morning WOD:
Hero WOD “Donny”
21-15-9-9-15-21
Deadlifts
Burpees
125# DL – awful burpees – 21:22
Warmup as written
Strength 5 sets of 10 (#15 DB
WOD
15 HRPU,
10 Strict press 15# DBs,
20 S2O 15# DBs
200m run
10 min = 3 rds
1 rd of above = 2:30
PICK YOUR POISON by DB
Modified:
-35 Thrusters @135—Split: 7:54
Rest 3 min
-1 Mile run—Split: 9:16
Rest 3 min
80 Pull-ups/8 Bar MU—Split: 9:00
32:10
*135# Thrusters are pretty heavy for me and the 40 knot headwind made the PU and MU challenging.
I copied Chrissy & Steph…
“Donny” w/155
19:39
100 sit-ups
Kids are whining a lot during workouts so I’m going to need CFJ to reopen ASAP Everyone be safe! Let us know if anyone needs anything!
10 RFT:
10 bench press @ 135
250m row
14:48 (unbroken)
Bench press got tough last 2 rounds
First workout in 7 days from back injury
Half marathon row
= 1:38:53
DL
5×6, 3 sumo + 3 conventional
185-235-255-285-305
Group (>10) neighborhood walk. Odd object carry, switch every 400m.
40# vest
2×30# DB
12# ball
1×45# DB
We (kids and me) did “Grace” then an intimed “Randy”
– Grace rx: 3:10
– Randy rx untimed
Strength as written with 45# dB
WOD with 45# dB
15 HRPU
6 strict press
20 alt snatch
100 m run
3 rds
Finisher round 2:27
Strength: E2MOM for 10 minutes
5×1 1/2 rep strict press (50# DB’s)
WOD: 12 min. AMRAP
5 HSPU
10 HRPU
5 Strict press (50# DB’s)
20 G2O Alt. R&L w/ 50# DB
200m run
Score: 3 rounds + 15 (10 HRPU)
Rest 2 min.
1 RFT the above: 3:03
This morning did Hero WOD Donny
21-15-9-9-15-21 Deadlifts @155# and Burpees
15:47 (a little wait for the barbell but not much)
This afternoon
Strict Press 5×4 1 1/2 @95#
WOD w/65# (3rd rd was SP w/35# DBs and regular pushups) HSPUs and 100m RUN
4 rounds + 4 HSPUs
1 round in 1:28
Tabata abs
Garage wall was introduced to HSPUs!
Half Murph with 20lb vest and 2k assault bikes
Time=28:21
With a 30# vest
5 rds of
10 DB FS@55#
10 DB push ups
run to street light (~200m)
20:20
Strict press
10@95, 7@115, 5@125,3@135, 1@145, 1@160(pr) 15@95
Workout
3 rounds
25 KBS w/ 55# DB
20 goblet squats w/ 55 DB
15 over bar burpees
10 S2O
5 strict pull ups
Time 14:15