Juli
Sip and Stretch with us tonight @ 7:00pm. Link located in Box Brief
WARMUP
10:00 Minutes
30 Jumping Jacks
30 Alt. Mountain Climbers
10 Air Squats
20 Jumping Jacks
20 Alt. Mountain Climbers
8 Air Squats
10 Jumping Jacks
10 Alt. Mountain Climbers
6 Air Squats
followed by- with lighter weight:
7 thrusters
8 plank rows
10 jumping lunges
followed by- with workout weight:
5 thrusters
6 plank rows
8 jumping lunges
WOD
5 Rounds:
10 Double Dumbbell Thrusters (50’s/35’s)
20 Dumbbell Plank Rows (10/side)
30 Jumping Lunges
Post scores to comments
MODIFICATIONS
Double Dumbbell Thruster >> Odd Object Thruster
Dumbbell Plank Rows >> Odd Object Bent Over Row
Jumping Lunges >> Alternating Reverse Lunges
BODY ARMOR
2:00 – 1:30 – 1:00 – :30:
Pushup Plank Hold
Hollow Hold
Wall Squat Hold
Box Brief:
Wednesday Yoga:
https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09
Friday Sip and stretch:
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09
CrossFit Division 
17:21 (this includes one of my chicks having a question about school). Used a single 15#KB – my 35# was too heavy for me today. The last set of lunges was dirty!
Great job Wendy! Extra points for answering questions during the WOD!
Omg love this!
Team JJT rocking Red Shirt Friday!
I did med ball thrusters (14lbs) and used a single 35lbs for the plank rows.
The plank rows was the slowest part for me, they got spicy fast! Time: 15:02
#RedShirtFriday
14:07. Single db thrusters at #35. No jump on lunges.
20th lunge every time was such a weird line. 1-20 no problem, 21-30 major effort.
Working in my red shirt
Expecting this WOD to hurt
Using my 14kg kettlebell
After 14:02, I look like hell
Guess it’s time for 15min of static holds.
#JJT #RedShirtFriday #AllDayEveryFriday #LetsGo #TrueTrueTrue
Way to keep #redshirtfridays going at home guys! Keep it up.
Used 25lbs dumbbells. 16:14 (and probably about 7 minutes of that was gasping for breath ha ha)
Good work Juli! Thrusters can definitely get your HR jacked up, remember to breath out at the top of each rep.
Ya it was spicy!!
I modified the plank rows for plank with shoulder taps and jumping lunges for walking lunges, 15 lb dumbbells in 15:44
Nigel did the workout in 15:09 with 20 lb dumbbells
Nice!! Love that you always have a substitution and no excuses 💜
Thanks! Shoulder is gradually getting better and is almost there. Can’t wait to be able to do the workouts as posted,
35# KB Thrusters
25# DB Plank Rows
Alternating Reverse Lunges
12:58
Also started week two of the Concept 2 Rower Challenge.
8 rounds
Row: 0:30 Very high intensity
Rest: 2:30
1290m
1:33 avg/500m
Going to start seeing some improvements on the rower in week 2 Ken! Keep it up.
I’m having today as a rest.
I did a really good full body band workout from youtube yesterday.
I don’t know if I was doing something wrong as the guy was sweating like a pig, I just had a ‘glow’ 😉 !!!!!
BUT….I am feeling it today!!
Zoom call with Crystal!
18 mins on the dot for me. 15lb dumbbells on the thrusters, 10 lbs on plank rows and as I got more tired, i switched over to bent over rows.
Reverse lunges instead of jumping. Phew!
Nice adjustments on the workout. Keep having fun!
25#kb for thrusters and bent over rows
Kept the jumping lunges
12:02
Makayla used a water jug 12:32
Thanks for the sip-n-stretch tonight Sharon!
We sure needed that!
That was not fun
Rx
12:46
You loved it I’m sure !