Workout of the Day
A.
Four sets of:
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111
Rest 90 seconds
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Toes to Bar
20 Air Squats
100 Meter Run
A. 4 sets: 55 lb dumbbells x 20 steps, 10 ring rows
B. Dan and Amber: 11 rounds…I think somebody had a few extra seconds to do some toes to bar
I know Dan…. Way to be a slacker at the end! I had to carry our team through the whole workout
A. 25# x 20 , 30# x 20, 35# x 15, 44# x 12; RR @ tempo x 8-10
B. w/Dave 10 Rds. I modified TTB to KNE and subbed 10 goblet squats w/1-pood kb instead of 20 air squats.
Heading over to craigslist to find a knee replacement.
A.
Lunges 25, 30, 35, 35 X 20
RR 10 X 4 sets
B.
Team Nancy/Ali!
12 + 75m
I No-Rep’d Nancy at least once…
Don’t even get me started….
And they were closer to the door!
Jim doesn’t have that excuse..
I have long legs…
A. Dumbbell lunges (55#): 20, 20, 20, 20
Ring Rows: 10, 10, 7, 6
B. (w/ Ashley): 14+30
You guys were flying. Good work.
A. 50# x20, the last 3 rds were 50# plus 25# chain x20
Ring rows x10, last 3 rds were with 25# chain x8 (last few reps kinda lost cadence)
B. Alone 1:1 work to rest
6 rds
100 m included 1 flight of stairs.
A) 45, 35, 35, 35 ; Ring Rows 10 each
B) 8 rds plus 3 T2B
I was feeling those deads from yesterday !
My son Nathan was my partner for this one. I did #30 lb db’s and since we didn’t have lighter db’s for Nate he did overhead walking lunges with a 10lb plate over his head.
We did 7 rounds in all. I’m proud of him b/c he actually put out in this wod, he did knees to elbows and still did very well. Thanks for being my partner Nate!
Good job Nate! That’s awesome.