Monday:
Metcon (Time)
WOD: 10,9,8,7,6,5,4,3,2,1
Thrusters - (95/65) - I used the 45 pound bar
Strict Pull-Ups - I used two bands
After Party: 3 Rounds
10 Deadbugs
15 Supermans
Thrusters - (95/65) - I used the 45 pound bar
Strict Pull-Ups - I used two bands
After Party: 3 Rounds
10 Deadbugs
15 Supermans
Tuesday:
Walked 4 miles in the rain
Wednesday:
Metcon (Time)
15 ring dips (with band)
30 toes to bar (knees to elbows)
45 wallballs (14 pounds)
60 alt lunge jumps
75 abmats
90 calorie row
Conditioning:
10 minutes of EMOTM of sled push sprints
This was quite the workout!
30 toes to bar (knees to elbows)
45 wallballs (14 pounds)
60 alt lunge jumps
75 abmats
90 calorie row
Conditioning:
10 minutes of EMOTM of sled push sprints
This was quite the workout!
Thursday:
100 modified pushups
100 sit ups
100 modified pushups
100 sit ups
Friday:
Metcon (Time)
Teams of 2 (shared with partner)
100 anchored sit-ups
80 walking lunges (45/30) I used 18 pound kettlebells
60 bent over rows (45/30) I used 15 lb. dumbbells
40 deficit push-ups
20 GTO (45/30) I used 15 lb. dumbbells
*E3MOTM each partner must complete 1 rope climb. The workout starts with each partner doing a rope climb. *I did the modified version of a rope climb.
100 anchored sit-ups
80 walking lunges (45/30) I used 18 pound kettlebells
60 bent over rows (45/30) I used 15 lb. dumbbells
40 deficit push-ups
20 GTO (45/30) I used 15 lb. dumbbells
*E3MOTM each partner must complete 1 rope climb. The workout starts with each partner doing a rope climb. *I did the modified version of a rope climb.
Saturday:
Workout #1:
3 minute AMRAP (partner)
20 partner sit ups with 14 pound medicine ball
20 push ups
After done 1 minute of partner sled pushes sprinting
Rest 1 minute
3 minute AMRAP (Partner)
Medball slams (14 pounds)
Medball buprees passing to partner
After done 1 minute of parnter sled pushes sprinting
Rest 1 minute
3 minute AMRAP (partner)
Medball partner Russian twist (with 14 pound ball)
Another medball exercise that I can't remember!
After done 1 minute of parnter sled pushes sprinting
Rest 1 minute
Workout #2: (partner)
12 Minute AMRAP
20 ring rows (split with partner)
20 ab mats (Split with partner)
20 squats sychronized with partner
100 m run
*Increase run by 100 m after every round.
12 Minute AMRAP
20 ring rows (split with partner)
20 ab mats (Split with partner)
20 squats sychronized with partner
100 m run
*Increase run by 100 m after every round.
Workout #3:
2 rounds of:
1000 m row (split with partner
30 toes to bar (split with partner)
*So the super duper exciting thing about this was that I have never done a toes to bar only knees to elbows and my friend encouraged me and I did 15 toes to bar on my last round!!!!
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