Monday, July 25, 2016

 
15 min on the clock:
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.
 

12 comments:

  1. I'm grateful for Stay-cations! See everyone tomorrow :)

    Asa

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  2. A) 150# for 20 reps
    B)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.

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  3. A) 135#. still pushing deeper. 10# away from 5RM. Erica kept my form in check.
    B) 3+3, 75/16. Shaun kept yelling at me to quit sitting down between sets. Man i love that dude.

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  4. 5 rounds rx
    Great 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!

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  5. Pre) Core warmup + 5 handstand straddles
    40 ft of 20 Hollow scissor kicks then roll to 20 arch flutter kicks
    A) 20 reps at 170
    B) 8+8 rx'd

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  6. A) 115 for 20 reps
    B) 4 + 14 #75

    First time I accomplished doing burpees for the entire workout, feel great!!

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  7. A)20 reps at 85#
    B)4+14-65#

    Still feeling the effects of being sick for a week

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  8. This comment has been removed by the author.

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  9. A) 145
    B) 6rds. Felt like I was going to be sick during squats and it carried over to the WOD.

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