Monday April 19, 2021

DSC_5330
Ken

Warmup
50ft walk on toes, forwards
50ft walk on toes, backwards
50ft walk on heels
50ft walk feet turned out
50ft walk feet turned in
50ft lunge- arms locked overhead
50ft lunge- torso twist towards forward leg
50ft butt kickers
50ft high knees
50ft bear crawl forward
50ft bear crawl backwards
then…
1 Round
10 Worlds Greatest Stretch (5/Side)
10 Inchworms

WOD
OPTION 1.

5 Rounds
200m Run
30 Reverse Lunges (total)
10 Burpees
*Rest 1:00 Minute between rounds*

OPTION 2.
5 Rounds

200m Backpack Run
30 Backpack Reverse Lunges (total)
10 Backpack facing Burpees
*Rest 1:00 Minute between rounds

OPTION 3.
5 Rounds

200m Run
30 Single DB Reverse Lunges (total)
10 DB Facing Burpees
*Rest 1:00 Minute

ACCESSORY WORK

3 Sets
10 Single Arm DB Sotts Press (each side)
10 Cat Cow Exercises
20 Supermans

BONUS STRETCHING
1:30 Elbow to floor stretch (right/left)
1:30 Toe Touch stretch
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7 thoughts on “Monday April 19, 2021

  1. Option 3 with 35lb dumbbell
    2:59, 3:00, 2:57, 2:59, 2:58

    Sotts Press were not happening so did DB strict press instead in the accessory

  2. Option 3 but regular burpees. #35
    3:20
    3:39
    3:56
    4:08
    4:22
    Lunges got difficult. Fell over near the end of the last set after losing balance even. Jess says I’m not stepping back enough, which makes sense.

  3. Nigel did option 3 with 20 lb DB in 19:30
    I wasn’t feeling option 3 today so I opted for option 1 in 22:20
    It didn’t look so bad on paper but it was another soul sucker for sure!

  4. Zoom with Crystal. I felt this one. Agree with Beth, didn’t look so bad on paper, but soul sucker. Also, forgot to take my break after the first round. Was gassed after round 2.

    Overall 27 ish mins, didn’t track individual rounds. Did lunges with 17 lbs for the first two rounds, then dropped the weight after to 0.

    Plus all the accessory work & stretching.

  5. Zooming with Anshita and running in the rain which cooled my internal furnace.
    200m run, 30# lunges with burpees
    3:10
    3:09
    3:12
    3:12
    3:12
    Holy consistent!
    Thankful for the stretch tonight

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