PERFORMANCE & FITNESS
Two sets of:
Run x 200m
Bottom of Squat Goblet Hold x 30 seconds
Dumbbell Side Bend x 15 reps per side
Dumbbell Suitcase Carry x 50ft per side
Dumbbell Waiter’s Carry x 50ft per side
Two sets of:
Single Arm Dumbbell Deadlift x 10 reps per side (rep starts and finishes with dumbbell between the feet)
Single Arm Dumbbell Thruster x 5 reps per side
Down-Up x 5
Three rounds for time of:
21 Dumbbell Snatches (50/35 lbs)
12 Dumbbell Thrusters (50/35 lbs)
Use a single dumbbell on the snatches and a pair for the thrusters.
Warm up: ✅
It took me so loooong. 17.15
Dmbl Snatch 40 lbs
Dmbl Thrusters 35 lbs
Used 60lbs DB – went WAY too hot first round (3:45) the thrusters killed me real bad.
10:39 40lb dbs
A. 12:20 with 55lbs dbs
Soooooo slow. So cold! 15:33 Rx.
Terrible cardio… Trashed shoulders… 15:44 @ 40#
Done with 15kg dumbells, spicy!!
Thank you, have a great weekend
I saw this and thought “Oh a quick easy one for Friday morning”
3 rounds – RX 14:50
20 Burpees – Basically UB…just SLOW
21 DB Snatches @ 35# DB – all UB
12 DB Thrusters @ 35# DBs – all broken into 2-4 sets
After thought “Girl you have been doing CF for almost 10 years and you went into this one thinking quick and easy…FOOL..and BTW you really need more work on your fitness level”
Yea at first glance I thought that may be the case as well Candy, but after re-reading it knew it wasn’t going to be that quick and easy!!
Extended warmup done ✅
A. ‘Ellen’ FT Rx @22.5kg DB’s
Came out swinging with the first round in 3’10 but quickly regretted it and went downhill fast from there!
Have a great weekend team!! 👊🏻
B. 1hr of yoga this morning