Good Monday Morning!
So once again I was late on the post by a few hours and I apologize, gonna make it a habit for the next week to post the night before. How is everyone feeling this morning, the 6 AM crew looked good through this mornings workout!
Warm-up:
Run 400m
25 yds lunges
25 yds inch worms
25 yds high knees
25 yds twisting lunges
Strength: Wendler Back squat progression
Set 1: 5 reps @75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @ 95%
WOD:
12 min AMRAP
5 Pull-ups
10 dips
15 Air Squats
Mobility:
Check out the episode 4 video at the MWOD remember we are working our way through so we can become supple leopards!
http://www.mobilitywod.com/page/92
15 Rounds + 5 C2b
ReplyDelete9 rounds + 24 (5 pullups, 10 dips, 9 squats)
ReplyDeleteScaled with banded pullups
9 rounds + 3, Used 20lb. weighted vest for first 6 minutes and C2B Pull-ups
ReplyDelete10 rounds + 5 with jumping pullups
ReplyDelete8 rounds + 5
ReplyDelete11 rounds + 5. I did "chair dips" instead of using that thingy in the far end of the weight room to do my dips. Didn't think about that. oops.
ReplyDelete10 rounds w/ chair dips.
ReplyDelete12 rounds +1
ReplyDelete8 rounds the boxes in the weight room were taken so I used the ceiling rails from upstairs (worst idea ever)
ReplyDelete11 Rounds + 5 Chest2Bar Pullups, + 10 Dips, +5 Squats. Obviously, did Chest2Bar pullups.
ReplyDelete10 Rounds plus 5 pull ups. assisted pull ups, and bench dips.
ReplyDelete