StartersI'm not sure I'll have internet consistently, so here are some conditioning WODs for the week. Stay on track with 5/3/1 if you're on that. I'll also post some endurance WODs... maybe in a separate post.
Warmup for the week
50’ Bear crawl
40 Sit ups
30 Back ext.
20 Lunges
10 Overhead Squats
5 Pull ups
2 Turkish Getups
100 Single unders
Monday
21-15-9
Wall Ball Shots
Burpees
Toes 2 Bar
Tuesday
"Rahoi" AMRAP 12 min:
12 box jumps (24" or tallest box you can do)
6 Thrusters
6 bar facing burpees
Wednesday
For score
Tabata:
Squats
Push ups
Tuck Jumps
Pull ups
Sit ups
Tabata:
Squats
Push ups
Tuck Jumps
Pull ups
Sit ups
Thursday
Off
Friday
I know we did this recently. Give it another shot and compare your results.
Saturday
5 rounds
50' walking lunge with overhead weight 45/25
21 burpees
Last thought
This week and next week are going to be WODs that I did this spring with the group. If you have done them before, compare your results and see how you're doing. If you're not keeping a WOD log yet, get started. That's a key component.
Helen: 3 rounds for time:
400m run
21 BD Swing
12 Pull Ups
400m run
21 BD Swing
12 Pull Ups
I know we did this recently. Give it another shot and compare your results.
Saturday
5 rounds
50' walking lunge with overhead weight 45/25
21 burpees
Last thought
This week and next week are going to be WODs that I did this spring with the group. If you have done them before, compare your results and see how you're doing. If you're not keeping a WOD log yet, get started. That's a key component.
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