Warm-Up | Performance
Two sets of:
Row x 250 meters
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Followed by…
Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps
Then…
Complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Toes to Bar
10 Strict Pull-Ups
under the weather the whole week finally went nuts and had to do something. So I did this , slow.
2+400m run
4 rounds even. 400m assault runner
Luke and I did this as a partner WOD, alternating movements. We got 5+ a 400m run.
4 rounds
5+7 spu
4+7 actually!
RX 3 + 22 WB.
I probably should have pushed for 4 rnds but I was running on ice and was slow. Plus I was super tired 😂
Every 4min for 8 sets
3 Power Sn @95
250m run
3 RMU
250m run
2rnds +50DU
Toes as high as I can, banded pull ups