NEWS
WED WOD Recording: Here
WED Core + Mobility: Here
WOD
“Drift”
5 Rounds
20 Dumbbell Good Morning
20 Dumbbell Cossack Squats
20 Explosive Step Ups
20 Mountain Climbers
20 Hollow Rocks
Post Time to Comments.
httpv://www.youtube.com/watch?v=EW8V2fJtjqA
WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 20 good morning with the weight behind your back. Hold the db/kb in the front rack position and complete 10 cossack squats on one side then 10 on the other (crease of hip below your knee). Do 10 explosive step ups (drive opposite knee up and hop at the top of the box/ledge) on one side then 10 on the other. For the mountain climbers, do 20 total (10 per side) and get your knee to touch your elbow. If hollow rocks bother your back bend your knees. Target 25 minutes (20 minute cap).
20:13 20# probably not perfect Cossack squats
22 something 25# and my squats were not to standards (I mean is anyone from my 530 am class surprised by this?)
I mean, you are one of our most supple leopards when it comes to below parallel squats…
20:17 with 25#
18:18 25# DB, unweighted squats
15:50
44# kB good morning
Cossack Squats – no weight. Hip issues
20:46- 25#/ stairs
19:31
35# for the good mornings, Unweighted Cossacks squats (tough enough to hit depth without the db)
18:56 25# mountain climbers best effort
17:37 20# db, jumping lunges
holy bambi legs
18:48, 25#db
19:38
40# dB/body weight/20”
18:35 (No weight. 20″ Step Ups)
~20 mins w/ Chip 35# bb good mornings, 25# squats
45 min peloton
16:51 no weight on Cossacks
17:58, 35# kb, no wt for squats
17:31 (35# good mornings, rest unweighted; 20″ steps)
22:16 20#, 20″ box
14:30 25# GM and CS
Accidentally did 20 alternating cossack squats instead of 10/10
20#, 20#, 17”
At 20 mins 3+43.
Almost 5 rounds in 25 mins. 4 + 48. Tho knees don’t get anywhere near touching the elbows! ( but finished off the round for 5 rounds at 27:54)
6 mile walk -total for week 16.4
18:34
45# good mornings
25# Cossack attempts- not a comfortable movement for me
24” box
20:04
15# DB good morning/ 25# DB Cossack squats
16:17 20# dB
20:21
35# good morningsc
cossack squats unweighted
Wasn’t sure about target 25 minutes (20 minute cap).so I finished in 25:32
Perfect weather for this one, outside.
2 miles
18:18 20#, 22”
15:00 20#