Monday May 3, 2021

DSC_9437
Travis

Monday May 3, 2021
Warmup
5:00 Minutes
36 Single Unders or Jumping Jacks
4 Inch Worms
8 Air Squats

WOD

OPTION 1.
AMRAP in 15:00 Minutes

5 Strict Pullups/ 10 Single Arm Bent Over Object Row (each arm)
10 Pushups
15 Air Squats

OPTION 2.
AMRAP in 15:00 Minutes
5 Strict Pullups/ 10 Single Arm Bent Over Object Row (each arm)
10 Pushups
15 Air Squats
**All with a 20lbs/14lbs Backpack or Vest on*

ACCESSORY WORK
3 Sets
5 Turkish Getups (each side)
10 Cat Cow Exercises
:30 Wall Sit Holds

BONUS STRETCHING
2:00 Minutes Couch Stretch (each side)
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8 thoughts on “Monday May 3, 2021

  1. Dave – did you post this wod because we told you we did Murph on Saturday?

    Decided not to do those movements again so soon and wanted to break in some heavier dumbbell options.Took a page from last Monday’s wod and did DT.

    5 Rounds for time
    12 Double DB Deadlifts
    9 Double DB Hang Cleans
    6 Double DB Push Jerks

    2 x 35lbs
    11:56

  2. No. Just no. After murph Saturday, team JJT was having none of that. Did DT instead.

    12:29 @ 2x#45

    Round times
    R1 | 01:43 |
    R2 | 02:31 | +48 s
    R3 | 02:48 | +17 s
    R4 | 02:57 | +9 s
    R5 | 02:30 | -27 s

  3. hah as mentioned above, we switched it out a bit to give our Cindy muscles another day’s rest.

    Mixed it up with a DDBDT (double-dumbbell-DT) instead, based off last Monday’s WOD.

    45# dumbbells for me today:

    10:17 total
    0:54
    2:01
    2:17
    2:27
    2:38

  4. Haha don’t blame you JJT
    Cindy joined Anshita and I tonight instead
    Ring rows for pull-ups. Almost horizontal now and ready for feet on box to add a challenge
    9 plus 15

    So great to see everyone yesterday. Thanks for the cupcakes Division!

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