WOD 5: Still crushin it
August 4
Get it
10, 9, 8, 6..... 1 FOR TIME of
- Physioball DB bench (#80)
- Deadlift (#235)
- (weighted) pull ups
My time ~~15:25~~ beat it!
Band work:
-30 sec fast as possible:
- chest press
- mountain climbers
- straight arm twists (core concentration)
- Lat pull down
- X 4
August 5
Sprints
Strength
- Snatch
- Work up to 2 Rep max
- (#145)
- Split Jerk
- Work up to 2 rep max
- Alternate forward foot
- (#145)
- 30 Hamstring curls btwn sets
- physioball
- Single leg (or both legs if its a new exercise)
- Lay on back, keep hips in line with torso, core tight.
WOD
3 rounds, for time
- 10 Full power cleans (#175)
- 10 DB man-makers (#50)
- 45 sec battle ropes
- 45 secs of 3 different ab exercises
2** With dumbells, start in a pushup position, legs spread just beyond shoulder width, Do a row with one arm, row with the next, jump feet up to DB, deadlift to curl to overhead press, back down and repeat!
3** Any movements you want to do, as long as you keep moving at an aggressive pace
Bonus: Handstand pushups and/or holds and/or stands
August 6
Too nice out to be stuck in a gym... time to creep out the kiddos again!!! Sorry kiddos, it's mine today!
Ok, maybe the kids lucked out this time, as the effort I put in may be somewhat traumatizing. Moms weren't so lucky on the other hand...
For Time!!
- 50 pull ups
- 50 burpees
- 50 Air squats
- 50 yard sprint
- 50 Mtn climbers
- 25 Hanging knee-ups (ideally to chest)
- 25 burpees
- 25 frog jumps
- 25 yrd sprint
- 50 Mtn climbers
- 10 Knee to chest
- 10 Burpees
- 10 Frog Jumps
- 10 Yard Sprint
- 50 Mtn Climbers
My time? 13:32
I think, I was a bit woozy after pushing real hard and being in the beaming sun..
Obviously, I support any type of effort you are able to put in. If you drop the first set down to 25, the next to 15, and the last one to 10, you'll still get in a kick ass workout that will trump any 30 minute, dull waste of time on a cardio machine.. I just put what I do, to hold myself accountable and hope for someone to text me to tell me they blew my time away! I would love that!
Water ski day
'till my arms fell off
8 rounds, "As fast as possible" (Stay at a steady pace, go lighter on the weights if you are truly going for time)
1) 5-7 bench press (205, 225, 235, 245)
2) KB swing
3) 5-7 Back Squat (225, 265, 275, 295)
4) 20 Calf raises (in multiple planes)
2** I prefer doing FULL KB swings, meaning, bringing the KB almost directly above your head.
3** Mix up your tempo from set to set. Ex. slow down, explode up. Pause at the bottom.
~~Took me 21:20 to complete~~
Today I had the privilege of running a workout for the warrior patients at Minnetonka Family Chiropractic where the Gianforte's have created an amazing culture of health and wellness.
The breakdown:
5 groups of exercises
3 sets each (some were shortened down to 2)
2 exercises per set
30 sec/exercise, put back to back (1 minute total)
30 sec rest
1)
August 7
Water ski day
'till my arms fell off
August 8
8 rounds, "As fast as possible" (Stay at a steady pace, go lighter on the weights if you are truly going for time)
1) 5-7 bench press (205, 225, 235, 245)
2) KB swing
3) 5-7 Back Squat (225, 265, 275, 295)
4) 20 Calf raises (in multiple planes)
2** I prefer doing FULL KB swings, meaning, bringing the KB almost directly above your head.
3** Mix up your tempo from set to set. Ex. slow down, explode up. Pause at the bottom.
~~Took me 21:20 to complete~~
August 9
Today I had the privilege of running a workout for the warrior patients at Minnetonka Family Chiropractic where the Gianforte's have created an amazing culture of health and wellness.
The breakdown:
5 groups of exercises
3 sets each (some were shortened down to 2)
2 exercises per set
30 sec/exercise, put back to back (1 minute total)
30 sec rest
1)
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