A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Back Squat x 6 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Bat Wings x 5 reps @ 1215
(hold KBs/DBs in the top position for 5 full second each rep)
B.
For time:
40 Wall Ball Shots
20 Burpees
30 Wall Ball Shots
15 Burpees
20 Wall Ball Shots
10 Burpees
A. 165# FRT sqt @ closer to 2111. Back tight from yesterday.
95# BB on back on lunges
30s hold, tried for hands over head
35s on batwing
B. 13:01 both of these are weak for me.
No balls so used 45 # plate and did thrusters with plate falling to belly/chest level like wall ball. After first Rd, did like 5 Reps on each with 3-5 breath pause between.
A. 2@ 30# db squats and lunges. It’s the heaviest weight I have
B:13:20
Switched this up because disappointed I didn’t have heavier weight for lunges and squats
50 med ball touch ground into a thruster
20 burpee
100 jumping jacks
40
15
80
30
10
60
Another good one
Good mods for your equipment!
Thanks! I won’t be in San Diego permanently until June 9th. I’m a teacher and I’m finishing out my year.
I will be in town February 25th weekend. Maybe I’ll come in and pay drop in rate.
Enjoy your trip! ???
A: subbed 100# sandbag shoulder squats; 40# DB for lunges, 25# DB for bat wings
Only got two rounds… woke with a stomach bug. Thought I could workout anyway but quickly learned that wasn’t the right call. ?
Argh! Sorry you’re not feeling well. Rest up!
1st proper session back in 3 weeks due to back injury. 1st gassy wod!!
A) back squat went light at 50kg. 16kg each hand for lunges. 40 sec hollow holds with one leg tucked one extended focussing on back on floor. 4kg each hand dumbells.
B) 9:55 this was a slow slog as I’ve done nothing gassy for 3 weeks. Feels great to get a proper sweat on again!!!
Welcome back! How is your back?
Hey Michele! Seems I keep saying this about my damn back. It’s heaps better now thanks but I know I’ve got to build back up again. Basically I’m twisted (literally not mentally!) due to 4 years of GB Dragon Boat Racing. I’m working on straightening out
Dragon Boat Racing! How fun!! Let me know if you need ideas.
It sure was! I’d welcome core strengthening ideas please!