A. 20 reps back squat
B.
12 min AMRAP
6 Hang Power Cleans, 115/75
8 Lateral Burpee (Over Barbell)
10 Wall Balls 20/14
MOB WOD
1 min each leg lunge lizard stretch
Optional
EMOM 8 min
20 double unders + 2 bar muscle ups
*Start week 1 of either pull up progression or muscle up progression! These progressions are on the cubby in front of the chiropractic office.
I'm grateful for Stay-cations! See everyone tomorrow :)
ReplyDeleteAsa
Day 29 RomWOD
DeleteAsa
A) 165# @ 10 reps x2
ReplyDeleteB) 6+16 RX
A) 150# for 20 reps
ReplyDeleteB)7+23 RX
I was one wall ball shy of completing 8 rounds but I was hurting after those back squats. I have been working on loosening up my lower back on the left side and my right knee.
A) 135#. still pushing deeper. 10# away from 5RM. Erica kept my form in check.
ReplyDeleteB) 3+3, 75/16. Shaun kept yelling at me to quit sitting down between sets. Man i love that dude.
5 rounds rx
ReplyDeleteGreat WOD!
wall balls to a tree, 2x it hit a branch on the way down and then hit me right in the face! I've never taken a med ball to the face. didn't feel great. but the rest of the wod felt great! wish we had that on video!
Pre) Core warmup + 5 handstand straddles
ReplyDelete40 ft of 20 Hollow scissor kicks then roll to 20 arch flutter kicks
A) 20 reps at 170
B) 8+8 rx'd
A) 115 for 20 reps
ReplyDeleteB) 4 + 14 #75
First time I accomplished doing burpees for the entire workout, feel great!!
Awesome!!!
DeleteA)20 reps at 85#
ReplyDeleteB)4+14-65#
Still feeling the effects of being sick for a week
This comment has been removed by the author.
ReplyDeleteA) 145
ReplyDeleteB) 6rds. Felt like I was going to be sick during squats and it carried over to the WOD.