21
Jan
Core work
Quality of movement is our number one focus!
A yoga mat is all you need for today’s workout (really just for comfort.) Accumulate these reps in any way you choose — breaking it into rounds is easier, and hardest is to go straight through as written.
Regardless of strategy, take this opportunity to focus on movement quality. Rest as needed, but work to stay steady the entire workout. Add “weight” to the Glute Bridges by using only one leg, or by stacking books (or anything) on your hips, GET CREATIVE!
WOD @ Brown with alternating Glute Bridges every 10 reps.
Kept all movements at a steady pace. Still was a bit sweaty at the end.
Thanks Kevin!
WOD @ Blue
Burpees and glute bridges unbroken at a steady pace
Mountain climbers broke up into set of 20.
Sweaty mess at the end.
Txs Kevin.
I did extra work this morning:
5 rounds x 8 reps(30#)
Db z press
Db front Squats
Db deadlift
Db floor press
Db bent over row
Rest 1 min
I broke up the wod @ brown:
4 rounds
20 burpees
25 glute bridges
30 mountain climbers (2count)
Time: 14:53
WOD @Brown
Broke up into:
4 Rounds
20 Burpees
25 Glutebridges
30 Mountain Climbers
[email protected] – kept everything at a steady pace – added 20 lbs for the GluteBridges.
Cashout – solid 5 minute plank – no breaks.
Thanks Kevin! it was fun!!
Orange wod
60 downups
80 glute bridges
100 mtn climbers
Orange/Yellow
60 down ups (20-10-10-10-10)
80 glute bridges (unbroken)
80 mountain climbers (10-10-10-10-10-10-10-10)
12:33
WOD Orange/Purple
Broke it into
4 Rounds of
20 Burpees
20 Glute Bridges
25 Mtn Climbers
19:19 (had to stop to open up a window)
Brown wod as posted – slow and steady with a box of magazines for glute bridges, and broke mountain climbers into mostly sets of 10 with short stops.
Mod brown
100 burpees for time
6:50 pr
For quality
120 glute bridges
120 mountain climbers
4 sets of 30
80 Burpees (unbroken)
80 single leg glute bridges (unbroken)
120 Mountain climbers (2 ct) (8 rounds of 15)
Thanks Kevin!
80 burpees
80 glute bridges with 15lb plate
120 mountain climbers (walked out)
Broken into two rounds
Time 17:59