Warmup
5 Min any monostructural activity
-Then-
Foam Roll 10-15 passes on each bodypart
-Lower and upper back
-Biceps
-Glutes
-Hamstrings
– Calf and achilles
-Then-
2 Rounds not for time
5 Walking toe touch
5 Walking knee hug
10 Big arm circles forwards
10 Big arm circles backwards
5 Push-up
5 Sit-up
-Then-
Workout Notes
Goal time (total time) for today’s workout should be between 22 to 29 minutes. The rest gives you a little margin for pushing slightly harder than you can if done for time and that is the goal/purpose of the added rest. Remember, slightly harder, not all out. That 2 min rest disappears quick after round 1!
Workout
4 Rounds for time of:
400m Sandbag run
3 Rounds of “DT” 12 deadlift, 9 hang power clean, 6 shoulder to overhead
8 Sandbag over the shoulders, same weight as DT weight
Rest 2 mins between rounds
Cool Down
2 Min each
Pigeon stretch
Banded hamstring stretch OR Seated hamstring stretch
and then
Dan, this was horrible!!! ????
Warm-up: done.
Workout: about 30:30 with rests.
1) 5:42, #50 sandbag. It was leaking, and i got tired of having sand in my face, so i bumped up to a #65 bar for the DT’s in rounds 2-4.
2) 6:06
3) 6:23. I thought i skipped a round of the p.c.’s, so i did an extra, but i might’ve not skipped it? No blood in my brain at this point! ????
4) 6:16…this run was more of a sad waddle…
Cool-down: done.
Thank you!
Still crushing it Leslie!
WOD: using double 35# KBs
7:47, 8:13, 7:12, 7:40
No sandbag over shoulder