PERFORMANCE & FITNESS
Warm-Up.
3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only
Followed by…
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side
Followed by…
Three Sets:
Single Arm Hang from Bar x 10-15 seconds per side
Alternating Plank to Pike Toe Taps x 20 reps
100 meter run
Rest as needed
Then…
Complete as many rounds and reps as possible in 5 minutes of:
15 Box Jumps (24″/20″)
15 Push Presses (95/65 lbs)
Rest 2 minutes, and when the running clock reaches 7:00…
Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses (50/35 lb DBs)
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
Complete as many rounds and reps as possible in 5 minutes of:
10 Push-Ups
20 Kettlebell Sumo Deadlifts (48/32 kg)
RX
A. 3+2 boxjumps
B. 3+3 devils press
C. 3+ 18 sumo deadlifts
Way out of sorts this week with work and life in general…so I’ve missed most of the week Today I did Jan 26th WOD A. Fran Sandwich – RX – 18:28 1000m Row – 4:30 Rounds 21, 15, 9 Thrusters @ 65# – 15/6, 9/6, UB Pull Ups – kipping – 10/7/4, 9/6, 5/4 800m Run – 5:04 TM ***2:35 slower than my best using TM. But it’s only about 10*F with a windchill at 0. These workouts are soooo much harder in the cold! But I know where I lost time…rolling round on the floor the last round of… Read more »
Way to go for picking this workout to get back after it! Great time esp considering the cold temps. I’m always tempted to move most if not all of the work inside on days like that. That’s a great time on the metcon too!
15 60 lb kb goblet squats
15 44 lb kb push presses
3
5 devils press with 44 lb kb
15 air squats
2+11
Rx with 80 lb kb
5+10
3 + 15
3+ 26
4 + 11
Get some!
3 rounds (scaled 65lbs)
4 rounds (scaled box squats)
3 rounss + 7 reps
Modified as noted. R1: 2 + 12 (PP = 10/5 + 8/5/2) R2: 3 + 2 R3: 3 + 15 Complete as many rounds and reps as possible in 5 minutes of: 15 Box Jumps (24″/20″) 15 Push Presses (95lbs) Rest 2 minutes, and when the running clock reaches 7:00… Complete as many rounds and reps as possible in 5 minutes of: 5 Devil’s Presses (40 lb DBs) 15 Air Squats Rest 2 minutes, and when the running clock reaches 14:00… Complete as many rounds and reps as possible in 5 minutes of: 10 Push-Ups 10 Sumo Deadlifts 95# Barbell… Read more »
RX 2+8, 3+3, 5+10
WHOOPS. I did KB swings with a 53lb kettlebell. Disregard my last round ????
5×5 bench @75%
Then
2+18 Rx
4 w/ #25 ( I need matching 35)
3+2 modified push-ups – arms/chest were toast