Wednesday, May 13, 2020
Refit
Methods for predicting the future: 1) read horoscopes, tea leaves, tarot cards, or crystal balls . . . collectively known as “nutty methods;” 2) put well-researched facts into sophisticated computer . . . commonly referred to as “a complete waste of time.”
Oh and I’ll be working out at 5:15am if anyone is interested.
Happy Wednesday.
Happy Wednesday.
Keep bugging him until he does lol
Chris Rassmunsen said he wanted to workout with you this morning Grant..
1.) Refit
10 Bar Muscle Ups
1000m Row
8/800
6/600
4/400
2/200
2.) Every 2:30 minutes for 5 rounds 3 Front Squat @ 80%
3.) EMOM for 10 minutes
Odd: 7 Chest to Bar
Even: 10’ Single Arm Overhead Dumbbell Lunge R/L, 55/35lb
4.) 21-15-9
GHD Medball Situps
Hollow Rocks
5.) 4 x 3 Snatch Balance @ approx 65%
Note: your feet move in this one
6.) EMOM for 6 min 1 Clean Extension from low hang -> Power Clean Jerk @ approx 65%
Note: order of operations: deadlift barbell then reverse down to low hang, pause briefly and pull to extension, then touch n go from floor in to Power Clean, jerk however you wish
10 Bar Muscle Ups
1000m Row
8/800
6/600
4/400
2/200
2.) Every 2:30 minutes for 5 rounds 3 Front Squat @ 80%
3.) EMOM for 10 minutes
Odd: 7 Chest to Bar
Even: 10’ Single Arm Overhead Dumbbell Lunge R/L, 55/35lb
4.) 21-15-9
GHD Medball Situps
Hollow Rocks
5.) 4 x 3 Snatch Balance @ approx 65%
Note: your feet move in this one
6.) EMOM for 6 min 1 Clean Extension from low hang -> Power Clean Jerk @ approx 65%
Note: order of operations: deadlift barbell then reverse down to low hang, pause briefly and pull to extension, then touch n go from floor in to Power Clean, jerk however you wish
Unequipped At Home
1.) 10 Rounds
10ft Handstand Walk (15 Sec HS hold/Pike hold)
:30 Side Plank, each side
10 Groiners
2.) ROMWOD
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Erin Briggs
Modified Arnie. 27:19.
Dropped Turkish Get-up Weight to 25lbs, 53lb on all other movements. Assault Bike Calorie Interval: 12 x 1:45 / 1 min : 234.
1
0
Theresa Rosenquist
20:54**
**Mods: feet assist R-MU -> DBThrusters: 5x5 @ #25 L/#20R-> #4 w/#8 MB. & 4 mile walk
2
0