WOD
WOD GUIDANCE & GOALS
Try to break each set of movements into 2-3 sets. Scale V-ups to tuck ups, and if you’re at home see if you can grab a jug of water, loaded backpack or some other weight for the twists and good mornings. The Russian twists are total reps (not per side) and the bent over rows are holding both ends of the dumbbell. Target 15-17 minutes.
Post Time to Comments.
httpv://www.youtube.com/watch?v=jIBco8qCx-Q
ENDURANCE
4 x 1 mile repeats, rest 4 minutes between sets
21:14 (V-Ups, Dips, Russian Twists (unweighted), Bent Over Rows (50#)
18:33 vups, dips, twists, good mornings- unweighted
18:18, knee ups, 45# DB
21:?? 25#
17:14 with knee ups, 25# russian twist and 35# bent over rows
18:52 – 40-30-20-10-5
5# twist
15# row
18:02 35#
14:12 unweighted at home
19:10 20#/tuck ups
16:18 tuck-ups, 35# for russian twists and 50# for bent-over rows
5 rounds
21 vups
15 air squats
12 DL
9 bent over row
6 PP
200m run
65#
19:37
19:29 – 25# DB twists and 45# barbell rows
— had to break V-ups and twists into many small sets. woof.
19:40, 25#
2 sweaty miles after
35# bo row
20# russ twist
ran btwn rds
18/50 miles
3 mile run – 26:30
19.25/60 miles in July
19:22 tuck ups, 25#
tuck ups (after a few initial v-ups)
dips
35# russian twist
50# row
I think I skipped the 30 round for the russian twists 🙁
Tuck-ups, dips, Russ twist 20#, bor 25# 37:57
5k run 29:02
hatch week 4 day 2
30-20-10 of today’s WOD 35# db
12:50 20#, 1/2 v-ups and 1/2 tuck ups
16:59 15#/Tuck-Ups
A little all over the place
-might have done an extra 30 or skipped the round of 20🤷🏼♀️-
Rx except for 25# russian twists
21:18 @ 20# DB twists, 35# KB rows
Time?? 1/2 v-ups and 1/2 tuck ups/ 15#/ 35#
27:32 35# DB
1/2 V-ish Ups 1/2 tuck-ups
24:10 Rx (box dips)