30 days. Seems crazy, eh? Please take a moment to step back and look at some of the good things that have come from this.
Did you get something done that you’ve been putting off?
Have you been able to spend more time with family?
Have you gone on more walks?
Maybe you haven’t eaten restaurant food in a month?
No matter what it is, take a moment to reflect on the good.
Don’t forget, mobility tonight with Amanda at 7pm – https://us04web.zoom.us/j/77024307272?pwd=TVVRenB2aUhzY0hybHhhcSs5RTUyZz09
Password: 086437
This is Captain Kevin Wood of the USS CrossFit Moncton.
Over and out.
Yes! Got a little project done last week-end that I had been putting off. Only took 3 hours.
“Garage Door”
4-7 sets for quality, not for time
10 leg levers
20 reverse lunges 1-count
max hollow hold (30 sec unbroken each round)
– 5 sets
I liked this one!
Skill
L-pull-ups 3 reps x 5 sets. Went really good
Handstand pops x 5 reps. Went really good
Wod
Hero wod Bradley
10 rounds
100 m run
10 pull-ups
100 m run
10 burpees
30 seconds rest
28:30. Went pretty well. I kept my heart rate down enough to do my pull-ups unbroken.
5x
10 leg levers
20 lunges
1 min hollow hold
After….
1mile ruck (15#)
Hang power cleans for 10 min
75-95-115
15-12-9
Deadlift
Hang power clean
2x bar hops
Used 95#
9:00 min
WOD
4-7 quality set
10 leg levers
20 lunges
max hallow hold
5 round
ROMWOD
Clam digging WOD
5 rounds for quality
15 Clamshells (R)
12 Single Leg Glute Bridge (R)
15 Clamshells (L)
12 Single Leg Glute Bridge (L)
*Be slow and controlled for every rep. 2 seconds up, 2 seconds down. If done properly, it will burn.
100 burpees as 10min EMOM