Arrive at 5:15 am and complete the ~2 min circulatory starter and active joint prep (see prior post)
Warm-up:
30 sec each of:
Push-up
Pull-up
Squat jumpers
Knees-to-elbows, hanging position
Workout of the Day (WOD):
Two groups of two people:
Group 1: will do 3 rounds of the following (~15 mins)
One person performs 4 x DB Man-Makers*
The other person will row 300 m and then do Ab-rollers, each rep performed before other person can complete the man-makers is worth 1 point
-compete to see who can get most points
Group 2: Both individuals will do the following for 5 rounds but at a staggered start (~15 mins)
20 x goblet squats
8 x Hulks**
1 min bridges
After 15 mins, group will switch and do the other station
* essentially a burpee, three push-ups, two-rows, and a clean and jerk, all in one with dumbbells
** a standing DB bicep curl that goes straight into a shoulder press
Fun times. Bluemel, Thorup and Schoene got busy!
ReplyDeleteRow/man-maker combo was great, but need to either decrease row distance to ~200 m, or increase man-maker reps to 5, or row 500 m w/ other person doing ab rollers after 4 man-makers
Man-makers with 12lb DBs, Squats with 20lb, Hulks with 12lb. Did much better on repeat workout 3 weeks later
ReplyDeleteglad you are going back on assessing progress. bummed we didn't exercise today
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