Sunday WOD

5
Jul

Sunday WOD

Press x3
5 sets @ 75%

Weighted Pullups x3
5 sets

Double Tabata Row
Score = total calories

What a great turnout for our 7th birthday party! Thanks to everyone for coming.

What a great turnout for our 7th birthday party! Thanks to everyone for coming.

4 Responses

  1. Mobility + 30 Good AM

    3 rounds NFT
    10x Brace Holds
    10x Leg Bridges 10#
    10x Situps 10#
    10x OH Swings from floor 10#
    10x Rusian Twists 10#

    2 rounds NFT
    10x Back Extension
    10x Front Squat 45#
    10x Single-Straight Legged Deadlift (alt 5-5) 35# KB
    10x Knee-to-Elbows (rings)
    10x Russian KBS 35#

    21-15-9
    Burpees
    Situps
    = 3:54

    Group Mobility

    Shoulder Press 5x3reps @ 75% ~ 125#

    Weighted Pullups 3-3-3-3-3 = 5-20-35-50-65#(x2, PR reps)

    Double Tabata Row (Calories, 16 rounds)
    … felt a slight tweak/discomfort on last pull in round 4…. stopped there. (32 cals/4rounds)

    Cashout: Hamstring stretch (on post)

  2. 34 Birthday burpees for Kim!
    10 jumping pull ups
    10 toes through rings
    5 second pause OHS x3
    35-55-65-75
    Prone fly- 20 sec hold @2.5#, 10 reps 2 sets at 5#
    KBSx7- 40#-45-50-53. First time doing 50 and 53!! Felt good!

    Shoulder press with Bev
    5 sets 3 reps at 55#

    Ring rows x3. 3ft-4ft-4.5-5-5.5

    Double tabata row for cal
    100cal

    Sorry for the profanity after each 20sec. My butt cramped haha

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