30 Jumping Jacks
20 Alt. Single Leg RDL
10 Small circles forward
10 Big circles forward
10 Small circles backwards
10 Big circles backwards
10 arm swings across the chest
10 arm swing up and down
5 Inch worms to pushups
followed by- with workout weight:
5 Clean and Jerks
100 Meter Run
30 Double Dumbbell Clean and Jerks (50’s/35’s)
1 Mile Run
1 Mile Run
Post scores to comments
4k Bike Erg
1,600 Meter Ski Erg
100/75 Calorie Assault or Echo Bike
3 Minutes of Practice
60 Ring Rows
30 Strict Pull-ups
Dual Dumbbell Bent Over Rows
Odd Object Bent Over Row
Friday Sip and stretch:
13 thoughts on “Saturday January 9, 2021”
I love Glen! 41:50. Renegade rows were subbed for pull-ups. Changing in and out of outdoor gear was a great time to catch your breath.
Nice Meghan! Lots of running in this one for you!
Running wasn’t in the cards for Team JJT so we did 2 different wods instead:
For Time: 21-15-9
For Time: 15-12-9
Box Step Overs
Hang Power Cleans
Finished Megan in 5:49 using 35lb KB and only going to shoulder height.
Finished UnMegan in 6:20 using 14lb Wall Ball, box at 20″ and 35lb dumbbells
Reverse order for me, otherwise same setup.
Same, ‘cept jumping jacks for skipping and 95# barbell cleans for db cleans
Sun’s out so I sucked it up and did the runs (even though I’d truly prefer the extra 120 burpees)
Way to go Juli, as much as we both know how much you LOVE running, the nice weather makes it a little more manageable.
25# DBs C&J
2000m Row 7:39.5 – 1:54.8 avg/500
25# DB Renegade Rows
2000m Row 7:24 – 1:51 avg/500
I really liked this one, came off the rower a bit slow going into the burpees. My last 500m split was 1:44.4, I have a goal of a 7 minute 2000m row.
Yes Ken! 7:00 2k is very attainable
8k hike with Yolande in the glorious sun!!
Awesome Stacey. Beautiful day for a nice long hike.
Thank god for a rest day tomorrow!
Way to go hitting this one as is Kouf. Rest up!