How long can you tread water? hahahaha

Buy in:

Accumulate 15 minutes on a foam roller

Wod:

5 min tread water

tabata push ups

5 min tread water

Tabata pushups

16/8/6/4/5/4/4/4

Nice....maybe some lingering Friday press/bench press hangover or maybe I'm just weak....

Skill:

1:00 handstand hold against wall

Cash out:

Go through as many times s you see fit

1:00 happy baby

1:00 triangle pose

1:00 barbell tricep mash

Saturday, day of Deads and Rowing

Buy in:

4x

1:00 foam roll lats

1:00 lacrosse ball in pecs

1:00 lacrosse ball in traps

1:00 happy baby

1:00 triangle pose

Strength:
Deadlift 3 sets of 155X10 you can break between sets if needed

Well, 30 reps, all up, all down.  

Warmed up with 10x95, 5x115, 3x135...

Wod:

Row 1250 m

Rest 1:00

Row 1000 m

Rest 1:00

Row 750 m

Rest 1:00

Row 500 m

Rest 1:00

Row 250 m

Skill: focus on rowing technique, on your way to extension the legs go first, then the hips begin to open. Pull to your chest then reverse the order. Legs, hips, arms on pull. Arms, hips, legs on return.

19:35 total time, total row time then, 15:35

Up Early, shoulder press, bench press

Go through as many times as you see fit

3x

 1:00 happy baby 1:00 foam roll back 1:00 foam roll lats 1:00 lacrosse ball in pecs 1:00 triangle pose

Strength: Emom for 6 minutes 2 shoulder press @ 95# All went fine. It's getting harder, but I keep saying that and they keep going up...

 Wod: Death by dumbbell bench press 40# dumbbells

 Used 35#, 12 rounds after the buzzer.., so 1l clean rounds, didn't get the 12th...

 Skill: Tabbatta bar holds: Got them all.

Thursday Lazy Day

Impromptu Restday...

Bad day at wodville...

3x

1:00 happy baby

1:00 lacrosse ball in glutes

1:00 foam roll back

1:00 triangle pose

1:00 pigeon pose

Strength:
Backsquat 170X3 

Wod:

Amrap in 12

20 double unders 

10 hang power cleans 35# dumbbells

This, this was pathetic.  I literally couldn't get my DUs going at all.  Even my patented single double single double..

2 rounds and 6 DUs.  

Toward the end, I started getting the du right, getting the wrists going but it was too little too late...

Skill and cash out no bueno because of time considerations, I think it was 9 when I finished...

lunges and sprints and burpees oh my..

Got home late 2x 1:00 Triangle pose 1:00 foam roll back 1:00 lacrosse ball in traps 1:00 happy baby 1:00 cobra pose Plus lacrosse ball on glutes and foam rolled glutes


 Wod: 7 rounds 50 m walking lunges 50 m sprint 10 Burpees 24:39...yowza


 Skill: 40 handstand rocks total 20 facing the wall 20 facing way

Deadlifts and 5k oh my...

Saturday- Buy in: 4x 1:00 happy baby 1:00 pigeon pose 1:00 triangle pose Strength: 15 Bulgarian split squats each leg then Deadlift 2 sets of 150X10 you can break between sets if needed 2x10x150 Wod: 5K run 23:19 Skill: Pose run as much as possible during the 5K, pull with your hamstrings as you let yourself fall forwards. Cash out: 3x 1:00 happy baby 1:00 pigeon pose 1:00 lacrosse ball in calves