Bodyweight Workout
AMRAP in 4 min
20 Jumping Jacks
20 Plank Switches
30 sec Hollow Hold
Rest 1 min
Complete 3-4 sets
Gear Workout:
Deadlifts
5 sets of 5 reps
AMRAP in 4 min
20 Deadlifts (95/65#)
20 Plank Switches
30 sec Hollow Hold
Rest 1 min
Complete 3-4 sets
Bodyweight Workout
AMRAP in 4 min
20 Jumping Jacks
20 Plank Switches
30 sec Hollow Hold
Rest 1 min
4 sets
Round 1 = 140
Round 2 = 134
Round 3 = 129
Round 4 = 124
Plank switches were ugly
Mobility and Warm-up
Downward dog 1 min
Spiderman lunge (elbow to ankle)
:30/side, then:
3 rounds:
5 Supermans
5 Straddle Sit-ups
5 Squats
5 Burpees
Strength
Deadlifts
5 sets of 5 reps
135# – 165# – 185# – 205#- 225#
WOD
AMRAP in 4 mins
20 Deadlifts (115/85#)
20 Plank Switches
20 sec Hollow Hold
*Rest 1 min between sets – Perform 3-4 sets
**Completed 4 sets.
135/120/120/124
Bodyweight Workout
AMRAP in 4 min
20 Jumping Jacks
20 Plank Switches
30 sec Hollow Hold
Rest 1 min
Complete 4 sets
R1: 168 reps
R2: 163 reps
R3: 167 reps
R4: 174 reps
Hollow Holds went to a bent leg, sometimes alternating somewhere into the 2nd AMRAP
45 min ruck with dog in tow
(*actually I was in tow)
Wod
20 Jumping jacks
20 Plank switches
20 sec Hollow hold
3 rds = 330 reps
Plank switches ate up all my time 🙁
Cash out: 30 mins on stairclimber
Gear Workout:
Deadlifts
135-185-185-225-225 x 5
AMRAP in 4 min
20 Deadlifts 95#
20 Plank Switches
20 sec Hollow Hold
Rest 1 min
R1 90
R2 96
R3 85
R4 80
Thanks Kevin!