Complete 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-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters 15 Chest to bar Pull-ups 18 Barbell Thrusters 18 Chest to bar Pull-ups 21 Barbell Thrusters 21 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.
2mile warmup jog and stretch
ReplyDelete21-15-9
Dead lift #135
pushups
Time 6:48
Running club is meeting at 5:15pm at West Canoyon Park to do a 5k loop
ReplyDeleteran sprints 10 50 meter 10 100 meter walked in between. Then ran 1 mile slow in 10:05
ReplyDeleteWarm up:
ReplyDelete10 air squats
10 push ups
25 sit ups
25 double unders (mod - did 50 singles)
WOD:
70 burpees
60 sit ups
50 db swings (#20)
40 push ups
30 squats (#20)
20 dips
10 box hops (used stairs)
+ 2 miles in 17.45
+ Stadium steps for 20 min.
Megan Mower
ReplyDeleteComplete 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-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 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 rest
ReplyDeleteWOD:
5 rounds: 15 box jumps & max wall balls- 2 min rest
total number of wallballs= 124
Rehab:
ReplyDelete10 minutes Nustep
10 minutes Bike
5 minute Wall Slides
10x3 leg extensions
10X3 side leg extensions
R.O.M 136 degrees
Extra:
15 minute ab workout
25 minute bike
July 12
ReplyDelete50 dips for time 2:10 when break do 10 back ext
wod
750 m row
21, 18, 15, 12, 9, 6, 3
fsq 65 pounds
ttb
15:13
syd
ReplyDeleteair squats
mountain climbers
dynamic lunges
jumping squats
WOD:
10 to 1
burpees
knees to elbows
time: 8:57
AMRAP 30 Minutes (1 Minute on and 1 Minute off)
ReplyDelete5 Pull-ups
10 Push-ups
15 Squats
Finished: 16 Rounds