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Headlines
3 Rounds-
30 DB Squat Clean Thrusters
30 V-ups
Warmup
30 Jumping Jacks
1 Min Spiderman to Air Squat
:30 Jumping Jacks
:30 Bootstrapper Stretch
:30 Slow Air Thrusters
:30 Easy Sit Ups
DB Squat Clean Thruster
6 DB Deadlifts
6 DB Front Squats
6 DB Push Presses
6 DB Thrusters
6 DB Hang Squat Clean Thrusters
6 Squat Clean Thrusters
V-Ups
:20 Hollow Hold
:20 Tuck Crunch
:20 Single Leg V-Ups
:20 V-Ups
Modifications
Hang Squat Clean Thruster, Squat Clean
Single Leg V-Up, Tuck Crunch
Tabata Time
Question of the Day
Is cottage cheese sweet or savory?
Box Brief
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Headlines: 9:27 with 25# BB and v-ups, Rx reps. Tabata of superwomen pulses with plank on the rest. Qod: neither, it’s gross!
Headlines: 13:34 using 35# DB & sit-ups with the 7am zoom crew. Woof that was a good workout.
QOD: cottage cheese isn’t sweet or savory. It’s disgusting.
9:00 with 22.5lb DB. Should have used 25 or 30 probably, but a good workout, followed by Tabata. QOD 🤢
Did yesterday’s endurance on the rower:
250/500/750/1000/750/500/250m w/ 1 min rest between.
21:25
Snatch work before:
6 sets – Snatch + Snatch Balance + OHS 95-105 (77%)
10 sets – 1 snatch every min @ 115# (85%)
QOD: Sweet
Headlines: 10:01, 20# db and situps
5k bike cash out at easy pace around 12 min
QOD: I’m going with neutral
17 bar muscle ups for +1 challenge.
Did a version of comptrains home wod.
Floor It
OT5:00 x 5 Rounds:
50’ hand stand walk
35 AbMat Sit-Ups
20 Double DB Deadlifts
QOD – savory
Headlines: 10:03 with 20#db and sit-ups. I’ve jacked up my traps and neck this week and everything I do hurts. Including the 16 pull-ups for yesterday followed by today’s 17. :O
QOD: Neither?
Headlines: cut the reps to 20 cause I am wiped out this week! 10:25 – 15# DB and single leg v-ups
QOD: I can only get behind the flavored cottage cheese, so sweet it is!
Yesterday’s Endurance Class w row 250,500,750,1000,750,500,250 w 1:00 rest in brown- 12:45
QOD: It’s delicious either way!
Damn Tom. 12:45 with the rest??
Haha, good eye Greg. I set it up as a workout on the rower and read it wrong. I double checked and working time was 12:45. With rest was 19:45. Seemed fast and now I know why!
Haha, I was going to say you were hauling! Nice job. Now I feel better being only a little bit behind you at 21:25 😆
It was fun. That 1k was way tougher than I was anticipating. Looks like you and Ale have been enjoying the bike. I’m afraid I’m going to have some catch up to do with you when we finally get back to the gym!
I’m with you on the 1k. It was definitely tougher than I thought it would be. The bike is a nice change up for sure and getting to work on our endurance on it. Definitely looking forward to getting back to the noon class with you.
Headlines – 10:30 w/ 25# and tuck crunches. Went light on the db in order to not aggravate the elbow tendinitis (mission accomplished). Tabata (Spider-Man and cobra stretch) w/ 12 PM class. Thanks Gianni.
QOTD – sweet
Did Thursday’s workout at 12:20. Two 35# KBs for the farmers carry
Headlines: ✅ 20#db thrusters & situps. Tabata.