General Warm-up:
Bike 3:00
10 Samsons
12 Hand-release push-ups
14 v-ups
14 Squats
12 Shoulder press w/T’s
10 Pull-ups
Row 2:00
10m Goblet lunges
10 Kettlebell swings
10m Goblet lunges
10 PVC passovers
10 PVC windmills
10 PVC overhead squats
Conditioning:
“Put a little love in it”
21-15-9 rep rounds of:
Push-ups
Kettlebell Swings (53/35)
Knees-to Elbows
Overhead Squats (65/45)
Box Jumps (24/20″)
Pull-ups
Wall-Ball Shots (20/14) @ (10/9′)
Run 400m*
For Time
Compare to Tuesday, 14 February 2017
*Run 400m at the end of each rep round
Mobility:
Lower Body Foam Roll
Anterior Compartment Smash
Spine Smash
Post time and experiences to comments
36:55 Rx
(lots of Danny poses)
bad: first x-fit workout in 4 months
good: did not have to do 100+ burpees after workout
Welcome back, John!
I’m sorry, who is this? Do you have permission to post here? 😉
See ya Fri am!
Somewhere Bergen 32-35 minutes..can’t remember
Mods
KB 25
OHS 35
WB 10
Good to be back to 0630 but will missing my 0845’s for sure!
36:24 mod 20” box jump
Did this at home during naptime.
23:20 Rx. Legs are tired.
Missed ya! It was girls night at night class!
30:07 Mod
Mods: 20# KB, 12 in box jumps, knees so close to elbows…
Feeling out of shape BUT so glad I’m working my way back and making progress!!
Great job sis so proud of you
Thanks for WODn with me sis!
23:55 Rx
32:36 Rx
BAM!!!