A1. Goblet curtsy lunges, 12 alternating x 4; rest :30 sec
12# KB.
A2. Weighted russian twist, 14-16 x 4; rest 1 min
16 each time. 14# ball.
+
4RFT
4 banded pull ups
8 deadlift 105#
60 jump rope singles
Used purple band and broke up as follows:
4
3 + 1
3 + 1
2 + 1 + 1
Round 1: 1:24.1
Round 2: 1:28.7
Round 3: 1:37.9
Round 4: 1:26.8
WOD Total: 5:58.3
A. push up, accumulate 30 not for time in sets of 2-4. Send video.
4, 4, 4, 3,
3, 3, 3, 3, 3
B. Side plank, :30-:45 sec x 3; rest :30 sec/rest 1:30
:30, :30, :30
+
8 dumbbell push press 15# per hand
8 GHD sit ups
2 min bike
rest 2 min
x 4
Round 1: 23 cal
Round 2: 23 cal
Round 3: 21 cal (felt like I hit a wall) had started about 10 sec in and realized it wasn't recording so had to restart
Round 4: 22 cal
\
A. Power clean, 8 singles; rest as needed (send a few videos)
65#, 65#, 75#, 80#, 80#, 80#, 80#, 80#.
B. Dumbbell side bends, 10-12 x 3, rest 1 min.
25# (12) for all.
+
For time:
400m run
20 goblet squat 25#
40 cal row
20 goblet squat 25#
400m run
WOD: 9:13
+
Pancake stretch
Calf/achilles stretch
Couch stretch
