Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Side Plank (right)
30 Second Glute Bridge
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
5 Kettlebell Windmills (each side)
15 Russian KB Swings
Rest as needed
A.
Take 15 minutes to build to a heavy 3-RM Deadlift. Do not sacrifice mechanics for weight. Stay safe and build to a heavy 3-RM for today
B.
Six rounds for time of:
14 Calorie Row
12 Burpees Over the Erg
10 Calorie Assault Bike
400 Meter Run
*Perform wearing a 20/14 lbs vest
C.
Two sets of:
Prone Plank Hold x 60 seconds
Side Plank Hold x 60 seconds
Supine Plank Hold x 60 seconds
Side Plank Hold x 60 seconds
Rest 60 seconds
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DMA done
A. 185-225-250-275-300-325#
B. 30:56
(hot sweaty wod ?, never rowed with a weight vest before, kinda awkward with how long the vest is).
Round splits:
4:50, 5:05, 5:07, 5:19, 5:28, 5:07
Here’s what I did today Morning – Reverse Hypers 4 sets of 10ish (single leg and double leg) Bamboo Bar Bench Press with light KBs 4 sets of 10 Afternoon- DL – worked up to 3RM per the program you saw video of 455 Then… Long Rope Pulls – focused on lats here Sled with 55kg x 3 sets with about 3 minutes btw Then… Small sled harness walk x 300 Meters with 55kg Tonight – Going to run convention stairs with my run group Full day of training fun!!! Shoulder was definitely sore from yesterday, but I went in… Read more »
B. 31:44
4:50
4:56
5:09
5:13
5:32
5:03
This was a tough one but I enjoyed the challenge. Hottest day of the year in SC today! At 8:15am when I did the workout it was 89 with 73% humidity. But I survived ? I’m not happy with the drop off in my splits…Cheryl said I started too fast which may be true ?
A. Got 275# for 3, tried 290# got one and i was done ?
C. Planks ✅, felt good just couldn’t hold on left side for 60s