2mile warmup jog and stretch21-15-9Dead lift #135pushupsTime 6:48
Running club is meeting at 5:15pm at West Canoyon Park to do a 5k loop
ran sprints 10 50 meter 10 100 meter walked in between. Then ran 1 mile slow in 10:05
Warm up: 10 air squats 10 push ups25 sit ups25 double unders (mod - did 50 singles)WOD: 70 burpees 60 sit ups50 db swings (#20)40 push ups30 squats (#20)20 dips 10 box hops (used stairs)+ 2 miles in 17.45 + Stadium steps for 20 min.
Megan MowerComplete as many reps as possible in 7 minutes following the rep scheme below:Reps: 60 @ 65lb and band for chest ups in 7 minutes (got to 12 chest to bars)Sled push: @180lb for 8 times. Workout: 3 Barbell Thrusters (100/65)3 Chest to bar Pull-ups6 Barbell Thrusters6 Chest to bar Pull-ups9 Barbell Thrusters9 Chest to bar Pull-ups12 Barbell Thrusters12 Chest to bar Pull-ups15 Barbell Thrusters15 Chest to bar Pull-ups18 Barbell Thrusters18 Chest to bar Pull-ups21 Barbell Thrusters21 Chest to bar Pull-ups...This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. Every rep is a point.Cashout: Sled push. Push the sled the length of the turf 5 times. Take approximately 1-2 minutes between each set. Watch video below for proper technique. Find a weight that is approximately 80% of max effort.
8-10 push press: 4 rounds w/ 1 min restWOD:5 rounds: 15 box jumps & max wall balls- 2 min resttotal number of wallballs= 124
Rehab:10 minutes Nustep10 minutes Bike5 minute Wall Slides10x3 leg extensions10X3 side leg extensionsR.O.M 136 degreesExtra:15 minute ab workout25 minute bike
July 1250 dips for time 2:10 when break do 10 back extwod750 m row21, 18, 15, 12, 9, 6, 3fsq 65 poundsttb15:13
sydair squats mountain climbersdynamic lungesjumping squatsWOD:10 to 1burpees knees to elbowstime: 8:57
AMRAP 30 Minutes (1 Minute on and 1 Minute off)5 Pull-ups10 Push-ups15 SquatsFinished: 16 Rounds