Warm-up
50 Jump rope or skier jumps or DU’s
40 Jumping Jacks
30 Squats
20 Push-ups
10 HSPU’s or 3 Wall Walks
WOD
6 Rounds for time of:
50’ Walking Lunge Steps (Go OH if you have something; DB, KB, odd object, etc..)
50 DU’s or Skier Jumps
Warm-up
50 Jump rope or skier jumps or DU’s
40 Jumping Jacks
30 Squats
20 Push-ups
10 HSPU’s or 3 Wall Walks
WOD
6 Rounds for time of:
50’ Walking Lunge Steps (Go OH if you have something; DB, KB, odd object, etc..)
50 DU’s or Skier Jumps
Wod- 3 RFT(55# KB, barbell only- all I have right now)
20 hang snatch
20 OHS
20 American KBS (55lb)
60 DU’s
15:14
WOD 11:50
25# DB on shoulder on lunges
Got 1st round of DU unbroken not so much on rounds after that…tried to at least connect 25!
New lockdown challenge…
Every morning immediately when you wake up
Max set of pushups
No pike or sag
Hip & thighs off the ground
Touch chest then full lockout
No pause at the top or bottom
28 reps today
6 rft
60’ walking lunges (last 3 used 10#dbs OH)
75 single unders
Time = 15:01
Murph
*no vest
*running did on treadmills
*20rds of Cindy
40:17
**probably would have been 10min faster but I shaved my stache yesterday so I lost some fire power
Sugar Daddy:
For Time
21-15-9 Deadlifts at 225#
400m run
Time= 8:48
YouTube: Core Development
16 min amrap: (stolen from regularly scheduled programming)
16 KB swings
8 KB alternating lunges
8 Wallball
8 pull-ups
8 WB sit-up
5 rounds + 15 swings
Run 3 miles
WOD: 6RFT
14 OH alt lunges (50# DB)
50 Dubs
11:52
Helen rxd
3RFT: 400 m run; 21 KBS (55); 12 pull-ups
-14:20
6 rds for time
50’ walking oh lunges 45# Bb
75 singles
18:09
17:37 did as prescribed with 45# BB OH
w/ 123#KB
10-9-8-7-6-5-4-3-2-1 Russian KBS
1-2-3-4-5-6-7-8-9-10 KB Squats
22:40
Deadlifts
10@225,7@275,5@305,3@375,1@410,10@225
Workout
10,9,8,7,6,5,4,3,2,1
Goblet step ups with 55# DB
T2B
Deadlifts @ 225
Med wall sits ups
Time 13:30
Wod
3 RFT
20 hAng snatch
20 OHS
20 American KB swings
60 Dubs
(Barbell only – plates aren’t here yet. 35# KB)
10:05
Warmuup
6 rds
50′ OH lunges (15#)
35 double taps