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Laredo hero wod
6 rounds
24 squats
24 push-ups
24 lunges
400m run
Approximately 24 minutes
1km ruck (15#) with dog leading the way
“TikTok”
4 rounds for time
200m Run
12 One Arm Russian Swings (R)
12 Reverse Lunges (R)
200m Run 12
One Arm Russian Swings (L)
12 Reverse Lunges (L)
Time = 23:16
Felt winded during the runs today. Also, glad I only have a 15# KB. 🙃
“Q is for Quality”
3-5 sets of quality
8 x 8 count body builders
16 Glute Bridges (2 sec up, 2 sec hold, 2 sec down)
– did 3 sets, body builder push ups from toes
2 ROMWODs
100 burpees as 10 EMOM
HEIDI WOD
AMRAP 23min
23 Squats
23 Pushups
23 KBS @35#
23 Lunges
23 Situps
23 Step-ups @16.5″
Total: 4 rounds + 6 Situps