Tuesday, March 31, 2020
Day 8
Day 8 brings us a special guest today to help explain the Workout. Take your time to warm up to these sprints getting a little faster each round.
Have a double great Tuesday!
Have a double great Tuesday!
Grant, I know you're a twin but...........
😃👊 #HansonBros
1.) 10 x 200m Sprint
Note: rest approx time it takes to walk back to start point
*2.) 5 Rounds
8 Push Press 155/105
30 second Overhead Hold
*3.) Every 2 minutes for 12 minutes complete Clean Complex starting @ 65% adding load each round:
1 Clean Pull->1 Power Clean->1 Hang Clean
*4.) 32-24-16-8
Cal. Assault Bike
Toes to Bar
*5.) 3 rounds
10 Barbell Bent Over Row (10 each arm if using a db or kb)
15 Barbell Goodmorning (hold a db/kb behind your head like doing a tricep ext. In place of barbell)
At Home
1.) 20 Rounds
3 Strict Handstand Pushups (HSPU off couch)
10 Hollow Rocks
2.) 3 Rounds
:30 Scorpion Stretch, per side
:30 Spider-Man Stretch, per side
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Bradley Boockmeier
5x200. 35, 34, 33, 33, 31. Then I started cramping. Not quite the track star I used to be
Didn’t time the home WOD. I would have but my phone would have died before I finished
5
2
Cody Stelmach
Clean complex up to 205#
DB rows 5rds: (90 sec on - 90 sec. off) 10 DL (185#) 10 BFB Max eff. Jump squats
6
0
Erin Briggs
Garage
10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 reps of: Kettlebell Goblet Squat, 55 lbs Burpee Over Kettlebell AbMat Sit-up. 24:37.
5
0
Scott Adler
45.4, 44,44,44,44,43,43,42,41,40.3. Wanted to do 1 more to break 40 but opted out.
Pp, cleans, ohs, fs combos in basement. All at 95# or less as warmup for runs in cold
6
0
Theresa Rosenquist
**26:28** On SkiErg
200m/2’R = 51.7(worst)/49.4/48.4(best)/49.1/50,0/49.8/49.6/49.9/50.5/49.9. 🤢 —> BOR&GM #45.
4
0