NEWS
TUE WOD Recording: Here
WOD
“ILY”
Not For Time:
Buy In – 800 Meter DB Carry
Then
3 Rounds
10/10 Renegade Rows
10/10 Front Raises
10/10 Reverse Flyes
10/10 Bicep Curls
Then
3 Rounds – all with 1 db
10/10 Cossack Squats
10/10 Curtsy Squats
10/10 1-Leg Glute Bridge
10/10 Step Downs
Then
Cash Out – 800 Meter DB Carry
Post Weights to Comments.
httpv://www.youtube.com/watch?v=yFfa6adS4SI&t=
WOD Guidance & Goals:
Yup, you read that right, NOT for time! With 1 db, held anyway, run/jog/walk/shuffle 800 meters. When you return, complete 3 rounds of the upper body strength exercises (10 reps per side). Then complete 3 rounds of the lower body exercises (10 reps per side). Complete the workout with another 800 meter db carry. Focus on form, range of motion, and control.
ENDURANCE
5 Rounds
400 meter moderate, 200 meters fast, 200 meter easy, 200 meter walk
BARBELL CLUB
1) Back squat: Work up to a medium-heavy single in 10 reps or less.
25# 2 arms front raises and bicep curls, 20 Ts and Is, cheese mat step downs
25#, with 2 arm front raises
10# for revere flyes
the first 800m db carry was somewhat of a jog, but the second one more a fast-ish walk
20# db / 2 arm front raises / 6# flyes/
1st 800 30# job/2nd 800 20# sloooow jog – Only 2 rounds each
arms – 20# db/forgot to do front raises/30# bicep curls
legs – 20# db/jumping lunges instead of step downs
I rode the struggle bus today
50DB Walks, 35# Rows, 25DB# Raises/Flyes, 45#DB Curls
35# Cossack, Curtsy, Bridges, No Weight Step-downs
1st 800mts 30#,2nd 800mts 25#
25#db/2arm front raises/ bent over rows per side/5curls per side.
1rd Cossack sqts unweighted,2ndrd-25#,3rd 10#
800m run unweighted
10# for everything else
DOMs from Murph bad today
400m sandbag carry 100#
20#s for rows+curls
8# for raises
1 round 20# then 2 rounds no weight
400m w/100#
25# everything.. stairs/ 2 arm front raises/ db rows for reverse flyes
7 mile walk(little jogging)
Too hot! No db carries
20#, 12#, 10#, 12#.
25# for legs. 12” step
That was one of the hardest workouts I have ever done.
25# 800m jog
25# rows then 10# for rest of upper body
10 #Cossack squats then 25# for rest of lower body
25# 800m with jogging/walking.
I’ll call that one “ILL”
35# DB except 25# plate for curtsy squats and rounds 2 and 3 of step-downs, 18#🐄🔔 for 2-arm front raises, cossask squats, 8# DB for reverse flys
35# db for the 800m, for the renegade rows and for bent-over rows (I did 20 of those in place the 10 flyes on each side).
25# for the front raises (held it in 2 hands), curls and glute bridges.
Unweighted cossack/curtsy squats & stepdowns
no 800’s, 15#db 1/2 reps… 6 mile run
Jenna – 35# KB 800×1, 10# DB arm raises, flys and bridges, 20# DB everything else
Alex – 50# DB 800×2, 20#-50# mods
For buy in did 1/2 mile of stairs. Took forever
Upper body:
20# renegade rows
10# everything else
Lower body:
20#
For cash out did jump rope tabata
50# dB cash in
Mix of 50/30/20#
Weightless step downs
Skipped cash out