Warm up: 10 min. of
10 top of push-up shoulder retractions
10 strict knees to elbows
10 hanging shoulder retractions
WOD: 20 min. AMRAP
12 Kettlebell goblet squats 53#
12 Kipping pull-ups
12 sumo deadlift high-pull 91#
5 complete rounds and 6 goblet squats.
246 total reps.
Warm up: wrist mobility + shoulder mobility + ankle mobility PVC pass through
Workout 1: 6 sets
4-7 strict pull-ups
1 top of pull-up hold
Workout 2: 6 sets
5-7 toes or knees to bar
2-3 handstand push-ups
Workout 3: EMOTM 5 min.
5 kipping pull-ups
Feeling: Glad I didn’t have to do 6 mins or more of workout 3. Felt good and feeling good. Gave me a nice pump feeling as well. Building calluses type of workout.
Warm up: 3 rounds for quality
10 alternating lunges
WOD: For time
Bike 12 miles
3 sets of 10 lateral raises at 10 lbs
3 sets of 10 military presses at 35 lbs
3 sets of 10 dumbbell flys at 30 lbs
3 sets of 10 flat bench at 135 lbs (activate training mask for the duration of the session during the flat bench till I completed the workout)
3 sets of 10 curling bar at 40 lbs
3 sets of 10 dumbbell curls at 20 lbs
3 sets of 10 ez bar overhead extentions at 30 lbs
3 sets of 10 rope pull-down extentions at 30 lbs
3 sets of 10 squats at 135 lbs
3 sets of 10 calf raises
Just a regular gym workout. Feel great. Felt like a breeze to do too. Body feels good.
Warm up: static stretch + ankle, wrist shoulder mobility excercises + squat practice
WOD: 5 Rounds for time
2 Wall walk
Results: Completed in a time of 24:59. My goal was to complete this in less than 25 mins. I beat it by a second.
Feeling: When I hit the wall walks, push-up, and pull-ups portion of the workout that was tough. Well worth it when I finished. Felt accomplished.
Just get loose and warm
AMRAP for 20 mins:
200 meter sprint
Finished with 8 complete rounds. On the 9th round I completed both push-ups and burpee sets and didn’t have time for the 200 meter sprint.
Push-ups = 90
Burpees = 45
200 meter sprint = 1.6 mile
Ran 4 miles.
Completed 4 miles at a pace of 10:15 with a total time of 41:03.
Never run after 10AM in Florida. Planned for 5 miles but the heat only allowed me to do 4. Had I gone out earlier I would’ve been able to complete 5 miles while it was much cooler before the sun came out. I’m not mad though! https://instagram.com/p/1nxouYRYzV/