Monday May 17, 2021

DSC_5287
Tracy

Warmup
3 Rounds
8 Worlds Greatest Stretches (total(
4 Inch Worms
:30 Bar Hang or :30 Handstand Hold

WOD

AMRAP in 15:00 Minutes

25 Strict Pullups/Table Rows/25 Backpack Rows
50 Pushups/ 50 Backpack or Weighted Vest Pushups
100 Air Squats/ 50 Backpack or Weighted Vest Air Squats


ACCESSORY WORK
3 Sets
20 Hip Bridges (2 second pause at the top)
10 Deadbugs
20 Clam Shells (right/left) https://www.youtube.com/watch?v=-xFPT4CGJFY

BONUS STRETCHING
1:00 Couch Stretch (right/left)
1:00 Pigeon Stretch (right/left)
1:00 Seal Stretch

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7 thoughts on “Monday May 17, 2021

  1. Team JJT did the 15 min Cindy AMRAP from 2 weeks ago instead. Use that as a baseline for when we get to this one

    14lb vest – 9 rounds + 2 pull-ups

    • No vest 😀 here. Subbed 10 per arm #45 rows for the pull-ups.
      7 rounds + all push-ups for r8

      Round times
      R1 | 01:28 |
      R2 | 01:40 | +12 s
      R3 | 01:45 | +5 s
      R4 | 01:56 | +11 s
      R5 | 02:13 | +17 s
      R6 | 02:09 | -4 s
      R7 | 02:15 | +6 s
      Time left over: 01:34

  2. I subbed pull ups/table pull ups for double DB bent over rows with 15 lb DBs
    Split it up into 5-10-20, did 7 rounds plus 5 bent over rows

  3. zoom with Crystal
    5 double dumbbell bent over rows, 10 banded kneeling push-ups, 20 good old-fashioned squats
    7 plus 7

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