70min 60-70% HR Run
40min 60-70% HR Indoor Bike
Blog
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022725
100 cal ski warm up
18M EMOM
60s 15 push ups (last 3R 12 push ups)
60s 24kg KB sumo dl high pull 15r (last 3 r 12r)5R of:
2min 20cal row + 5 push press (30kg)
1min rest -
022625
Ran to gym
Front Squat 5-3-1-5-3-1 @50,60,70,60,75,72.5
4R:
10 DB RDL (25KG DBs, 1st Round 20KG)
15 Back Extension (1x 10KG plate)
20 Reverse DB Lunges (12.5KG DBs)
3R:
15 Toes To Bar
30 Russian Twist – 5KG Med Ball -
022325
Partner WOD Day
WOD1
Partner workout
4R of
250m run (together)
20 burpees
25 wall balls
30 lunges (each leg)
Time: 17:10WOD2
5R each 150m Ski
5R each 150m Row
Time: 16:49 -
022125
Cossack Squat 2×5 @4,6KG
Zercher Reverse Lunges 12-8-6-4 @ 37KG, 44KG, 49KG, 54KG
Weighted Pull Ups 10-8-6-4 @BW, 6KG 5-1-1-1, 7KG, 11KG
2 handed Landmine Push Press – 5@35KG, 5@45KG, 4@45KG, 5@35KG
3R of:
15 Suitcase March/hand @24KG
15 KB Kneeling Around the World @12KG -
021925
Back Squat 3×3 – 80(2), 70,70
Bench Press 6×3 – 62kg
Bent over DB Row 6×10 – 24kgLandmine Push Press – 2 handed – 3×10@30kg
Kneeling landmine Press 3×8 @ 10kg
Marching suitcase carry 3×20 @ 16kgLXJ raises 5kg – 10,8,6