D1- Saturday
A1. DB Thrusters @ 4010, 5 x 8 reps, rest 30 sec **yes, tempo on thrusters 10#/hand
A2. Burpees AFAP, 5 x 5, rest 30 sec done
A3. Negative Only Pull Up, 5 x 5 reps @ 5 sec negative, rest 30 sec done
A4. Archer Ring Rows @ 10X0, 5 x 10 alternating (5/side), rest 30 sec done
A5. DB Arnold Press, 5 x 10, rest 30 sec done 10#/hand
**i actually only did 3 rounds of this because I wanted to fit in 2 workouts today
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3 rounds for time: 13:10
25 Double Unders
25 KB Swings
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3 rounds for time: 13:10
25 Double Unders
25 KB Swings
Yes this took forever, but I'm tired. That's my only excuse. My body is tired.
D2 Saturday
10-15 min jog/dynamic warm up
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Bike
1 min @ 90W
1 min @ 110W
1 min @ 130W
x 3 rounds
D2 Saturday
10-15 min jog/dynamic warm up
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Bike
1 min @ 90W
1 min @ 110W
1 min @ 130W
x 3 rounds
Done, but not enough energy to hit those watts, did more like 70,90,100.
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5 sets done
10 Goblet Squats @ 4040 25# DB
Bike 3 min @ 95W Did more like 80W
rest 90 sec
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30 min mobility- focus on thoracic mobility and hip flexors
**use below as guide
OH Extension over foam roller holding 5# plate, 3 x 60 sec, rest as needed
Kneeling Thoracic Rotations, 3 x 15/side, rest as needed- https://www.youtube.com/watch?v=aCEKBGRhSBQ
Couch Stretch, 2 min/side
Lying on Bench Reverse Fly’s w/o weight, 2 x 12-15 w/ 2 sec pause at top
D3 Tuesday afternoon
A. Scap Circles hanging from bar, 3 x 5/direction, rest as needed done
B. 90/90 Hold on Pull Up bar- 5 x 8 sec **focus on using more arms, less legs
C1. DB Chinese Row heavy, 4 x 6-8/arm **heavy, rest as needed 25#
C2. DB Russian Step Ups, 4 x 8/leg, rest 30 sec b/w legs **if you can’t go higher than 25# then do 12 reps instead of 8 did this off a 5 gallon bucket instead of my box, I measured and it's 15"... I have to bounce to do the 20" and then lose my balance and can't get up very easy. 15" wasn't much easier but defiantly more doable. 25#x12 reps
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3 sets, rest 1 min b/w sets
Run 400m
15 DB Thrusters 10#/hand
15 Double Unders got the last set unbroken!
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rest 4 min
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3 sets, rest 1 min b/w sets done
Run 400m
20 Alt DB Snatch, 25#
10 Box Jumps, step down
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5 sets done
10 Goblet Squats @ 4040 25# DB
Bike 3 min @ 95W Did more like 80W
rest 90 sec
+
30 min mobility- focus on thoracic mobility and hip flexors
**use below as guide
OH Extension over foam roller holding 5# plate, 3 x 60 sec, rest as needed
Kneeling Thoracic Rotations, 3 x 15/side, rest as needed- https://www.youtube.com/watch?v=aCEKBGRhSBQ
Couch Stretch, 2 min/side
Lying on Bench Reverse Fly’s w/o weight, 2 x 12-15 w/ 2 sec pause at top
D3 Tuesday afternoon
A. Scap Circles hanging from bar, 3 x 5/direction, rest as needed done
B. 90/90 Hold on Pull Up bar- 5 x 8 sec **focus on using more arms, less legs
C1. DB Chinese Row heavy, 4 x 6-8/arm **heavy, rest as needed 25#
C2. DB Russian Step Ups, 4 x 8/leg, rest 30 sec b/w legs **if you can’t go higher than 25# then do 12 reps instead of 8 did this off a 5 gallon bucket instead of my box, I measured and it's 15"... I have to bounce to do the 20" and then lose my balance and can't get up very easy. 15" wasn't much easier but defiantly more doable. 25#x12 reps
+
3 sets, rest 1 min b/w sets
Run 400m
15 DB Thrusters 10#/hand
15 Double Unders got the last set unbroken!
+
rest 4 min
+
3 sets, rest 1 min b/w sets done
Run 400m
20 Alt DB Snatch, 25#
10 Box Jumps, step down
Didn't know how much time I would have so I skipped B and C. Ended up going back and doing 3 sets of C.
Day4
For time:
Version of CF Open WOD, will update when they announce (may have to remind me)
Day4
For time:
Version of CF Open WOD, will update when they announce (may have to remind me)
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