Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 10 @ 2020
Squat Therapy x 10 @ 2121
Followed by…
Tabata x 3 rounds (6 minutes total):
Russian Step-Ups (left)
Russian Step-Ups (right)
Donkey Kicks
Broad Jumps
Then…
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Russian Kettlebell Swings (24/16 kg)
30 Shoulder to Overhead (95/65 lbs)
20 Box Jumps (32″/24″)
10 Strict Pull-Ups
Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 box jumps, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.
I just made 2 rounds, i was Tired because i did have a soccer game on thurday.
Little brother in town, did his programming.
A. Front squat to a heavy triple #275
B. 8 rounds:
5 front squats #185 (from the floor)
30 double unders
8:50
Yesterday’s Wod:
24 minutes of:
8 Deadlifts @ 255 all UB
16 Toes to Bar
24 Walking Lunges with 44 lb Kb and 40 weighted vest.
32 Push-Ups
3 rounds + 22 pushups. I couldn’t quite complete the push to 4.
Hi,
Warm-up
Wod: 2 rounds + 120 reps
Stretching
Bye
Good work Diego!