Arrive at 5:15 and complete warm-up (posted on left banner of blog)
Warm-up workout:
complete 20 reps of Curtis Ps*
*holding DBs in hands in front squat position, lunge forward with one leg then back up to standing, complete a shoulder press with both arms straight up and then back to front squat position, perform lunge forward with other leg and then back standing and complete another shoulder press = one rep
Workout of the day (WOD):
In fight-gone-bad format**, complete the following five exercises (17 mins):
Push-ups
Thrusters
Ab plank hold
Pull-ups
Burpees, over the line (do burpee, jump forward over line placed on ground, turn to face line, do another burpee jumping over the line back to where you came from, repeating)
**perform each exercise for one minute, then move to the next exercise without rest. After completing the fifth exercise, burpees, rest for one minute before starting again. Complete 3 rounds
Cool-down/practice:
choice. work on weaknesses. Possibilities include HS push-ups, L-sits
Add your comments to the comments section for feedback, for later recall of your progress, humor, etc.
great to have Manasa and Gabe as newbies today. They killed it.
ReplyDeleteHad six today. Fight gone bad is good descriptor of wod. killer on shoulders. maybe choose warm-up that doesn't fatigue shoulders if thrusters is an exercise.
Modified 2/20/18 - changed rotations to 30 seconds and did 5 rounds, used 12lb DBs
ReplyDelete