Skill Work:
Double Unders
Spend the first 5-10 minutes working on Double unders
WOD
3 Rounds
- 800M Run
- 15 V-ups*
- 20 Sandbag Step-ups**
*V-up modification-while laying with your back on the floor, feet straight up in the air, crunch up and tap the bottoms of your shoes (2 taps = 1 V-up)
**You choose the weight for step-ups, if there are not enough sandbags use dumbbells (M-24in. W-20in.; R=1 L=2)
-Sandbag can be placed on your back or one shoulder
-Post time and weight to comments
Posted In: Workout of the Day
Intro to “bootcamp”? Does this inaugurate a new cycle?
16:27 @28#
19:50(Row, v-ups, 24″box@20#)
16:00 @52#
14:49 @ 42 lbs.
puppy WOD from home:
3 100-m sprints uphill, walking rest
3×15 V-ups just for good measure while puppy napped
14:47 (+/- 5 seconds) 32# sandbag. Still jogging on the runs.
14:23 32# sandbag
modded WOD: 16:30 (400m row, 15 V-ups with 10# med ball, 30″ box with 42# sand bag)
quads are still shaking…love that feeling!
14:04, 24 lb sandbag
17:44 I think
16:22 (sub row, 32# sandbag)
Step-ups actually felt kind of intense on the ankle – both pushing off from the floor and stepping back down on it. Glad for the rest day tomorrow.
17:55 row, 32# sandbag.
Cold kicking my butt… Not a lot of go juice…
First day back since bronchitis killed my Superfit. Lesson learned. Next time, don’t have kids or spend time near any of their snot.
18:12, rowed, still hurts to breath.
17:35 (32# sandbag)
17:31 (32# sandbag)
WOD: 14:23 w//52# bag
Bench press 5-3-3-1-1
245-260-265-280(PR)!
Good job on the bench.
DU’s practice: 100
WOD: 16:27 with 42# snadbag
18:16 @ 32#
17:27 @ 32#