Wu:
Jump rope
3 sets pullups: 15/12/12
Wo:
Top of the 30 x 5 rounds (10min)
A) 24k snatch x 6
B) 24k snatch x 6
C) 24k swings x 15
D) 5 burpees
Finisher:
50 m sprint x10 igougo
Continue
This week I’m laying off all pushing exercises. Elbow tendinitis is not getting better so ice all week and rest.
WOD:
3×5
A) Weighted body rows 20#vest (tempo x-2-4)
B) deck squats with ju... Continue
Front levers (one straight leg one bent): 5-5-5-5
Handstand practice
WOD:
3×5
A) L- pullups
A2) Hspu (down dog – elbow hurts)
B) slow step-ups on bench
B2) pw pikes (4-2-4-2)
Continue
PREP/SKILL:
1 Mile Run
10 x Dive Bombers
12 x Pull-ups
15 x Squats
WORKOUT:METCON
Repeat 7 rounds for reps:
1 Min Battling Ropes
1 Min Ball Slams
FINISHER:
Ab Wheel x 10
Supermans x 15
3 Rounds
Continue
WOD:endurance
10k run for time
Ran 10k in calabasas by Grape Arbor park
Wore 20# weight vest
Terrain was very hilly
Total time= 26:11.0
Paced slow first 1.5 so I would not lose Sean
Lap 1 of 2 = 12:46... Continue
WOD: RTWOW4
Deck of cards
Spades – Burpees
Clubs – Divebombers
Diamonds – Squats
Hearts – Knee Hugs
Jokers – Max Plank Hold
Do as many cards in 30 Minutes as possible.
Continue
