A.
Four sets of:
Back Squat x 8-10 reps @ 30X0
Rest 45 seconds
Strict Pull-Ups x 8-10 reps @ 21X0
Rest 45 seconds
Hollow Rocks or Hollow Hold x 30-45 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 6 minutes of:
15/10 Calories of Assault Bike
10 Walking Lunges with DB/KB Farmer’s Carry
A.
55#, at tempo
Pull ups from the floor
Ab mat sit ups
B.
4 Rds
20 DU attempts
Walking lunges w/ 15# dumbbells
That terrible torture device of an airdyne probably would’ve taken me a solid 2 mins to hit 10 calories on…??? Good thing I don’t have one.
A.
Back Squat at 105
Ring Rows (Getting lower when doing them, tryna touch the floor with the booty)
Hollow Body Holds (Some sick form of torture..it’s fine, I lived)
B.
3 Rounds
Got half a round on the last one with 15 cals.
After the workout, Felt like my soul was leaving my body.
#DandoesCrossfit
Great job, Dan! I’d love to write up a profile on you for the blog (or have you or Lindsey write one) if you’d be willing to share your story.
P.S. I usually feel like too that after Assault Bike workouts. Let me know if it affects you later on in the day – we don’t want to cause any adrenal stress.
I am happy to talk anytime, I am a delight 😉