Warm-Up | Performance & Fitness
One set of:
Run x 400m, nasal breathing only
Followed by…
Two sets of:
Prone Pass Through x 8-10
youtube.com/watch?v=0b18nxyWlk4
L-Seated Single Arm Dumbbell Press x 8 reps per side
Then…
Two Sets of:
Kettebell Romanian Deadlift x 15 reps
Row x 60 seconds
Kettlebell Swing x 10 reps
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Kettlebell Swings (32/24 kg)
20 Push Presses (135/95 lbs)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Push Presses, and Partner B will run 400 meters – and so on for 30 minutes.
3 rnds *sub kbs with 85lbs hang sn
Sunday fun day
Tempo bench press 30×1
155×8, 165×6, 175×4, 175×4
Followed by 12 hr pushups
Last set of bench was followed by drop set at 135×12
Strict pull-ups with slow descent 8 reps each round.
Concept 2 Wod
12-1 min row, 1 min rest
3412 total m
262 cals
Done solo, so I adjusted the wod accordingly.
Performed each exercise in sequence as written, resting 1:1 after each one, until time was up (if I intended the what prescribed in the right way).
Completed 3 rounds + 1 full run