Warm-Up.
3-6 minutes of CARs.
Pick your top three areas of need and perform one minute per area.
Followed by…
Nose to Wall Handstand Hold x 60 seconds
Pec Stick (or Medicine Ball) Activation x 60 seconds
Russian Baby-Makers x 10-15 reps
Pec Stick (or Medicine Ball) Activation x 60 seconds
Burpee Broad Jumps x 10
Then…
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Dumbbell Devil’s Presses (55/35 lbs)
Station 2 – 20/15 Calories of Assault Bike or Bike Erg
Station 3 – 30 Box Jumps (24″/20″ – jump up, step down)
Station 4 – 40 Push-Ups
Station 5 – Rest
Did with a partner. We scaled to a E2MOM, which got us 3 rounds total. Used 50lb dumbbells on the DPs. Those were awful.
Good morning everybody…
Went a different route today…
5 rounds for time:
5 deadlifts 135#
10 Cal assault bike
15 box jump overs 24″
10:53
Back has been really bad last couple of weeks. This along with some PC activation made it feel a lot better
Then…
Death by pullups and push-ups
158 reps total (12 reps of each)
June 11 WOD and then some! A. OHS – EMOM x 1 rep for 10 min (4s decent….10s hold in the hole…X up) ***started at 35# and increased by 5# each min…up to 80# (set tabata/interval timer so I kept myself accountable on the decent and hold) Oh and did them RAW! B. E2M for 30 min Station 1 – 300m Row – 1:15/1:17/1:18/1:20/1:17 Station 2 – 60′ Walking lunges @ 40# DBs – 1:15/1:30/1:40/1:37/1:35 Station 3 – 15 cal AB — 1;14/1;41/1:32/1:47/1:25 ***Holy Hellness!!! Did have to take an extra 10s rest after a few of the stations through… Read more »
3 rounds + 10 + 20 + 30.
Used 35lb kettlebells. Kept up the devils press as long as I could. But each round did several PC+PP to finish the movement.