Warm-Up.
Followed by…
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
Then…
A.
Three rounds for time:
500 Meter Row
21 Deadlifts (225/155 lbs)
12 Bar-Facing Burpees
Rest until relatively recovered, and then…
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
A)13:52 RX
B) with 50lb dumbbells and glutebridge with 185 barbell
A. 13:37
B. Done w/ 24 kg kb’s & 225# hip bridges
A: 19:16 (5:57, 6:25; 6:54) rx, got to watch my technique as i screwed up my back -> skipped B
Yesterday’s
400m run
20 cal row
20 WL 35# DBs FR
20 TTB
35 min AMRAP. – did nasal breathing on the first run. Then dropped it as I have a hard time breathing through my nose when walking around my house. Plus I could hardly breathe through the rest of the work out.
5 rounds. – I did take a communicating with teachers about kids break at the end of the fourth round. Probably about a minute. Wanted to just stop, but made myself keep moving.
Totally devastating workout!
> A:
– 16:50
> B:
– 16kg
– 100kg x 8 reps
– Done
A: 12.40 that’s the fastest iv ever felt with a workout felt sooooo good
Congrats. Great job.
Confitioning (Home /Sean)
WU
A. FT
2000 m row
6400 m bike
E2M stop and perform
20 situps
10 pushups
Results: 27:20
B. Stretching
spent 2 mins holding in various positions due to feeling beat up.
Total stretch time: 20 min
The stretching was just what we both needed. We both were feeling too beat up to try and do another MetCon or heavy lifting.
“Do what is RIGHT. LOVE. MERCY for others and walk HUMBLY.”. Micah 6:8
A. As Rx: 14:39
1:50 row | 3×7 | steady … well as steady as BARF burpees can be.
B1. Posted Single-Leg Deadlifts: 8 reps/side w/ 1.5p KBs
B2. 50′ Yolk Carry: Rogue Yolk + 180#
B3. Side Plank: 45s/side
… cringed when I read today’s WOD – feeling smoked – this one isn’t going to help.
Awesome Job! BF burpees are horrible.
A. 3 rounds for time
Me-14’00. Kat- 18’30
B. Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each 2x 22kg DB
Barbell Glute Bridges x 6-8 reps 100kg
Side Plank
Trained with my wife again today and have to say it’s been great fun and we def push each other a bit harder, I’d forgotten how good it is to train with someone together!!
A) 17:30 rx just an asshole!
Comrade with scale 70kg 15:00
Every 1:30×6
4 strict ring muscle ups
A.
Three rounds for time:
500 Meter Row
21 Deadlifts (225/155 lbs)
12 Bar-Facing Burpees
14:30
Rest until relatively recovered, and then…
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 12.5kg
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1 @100kg
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds