Fred Weasley

Friday Sep 27 2019


1.) 3 position banded shoulder stretch
2.) 2 min banded hip flexor stretch, per side
3.) 20 minute AMRAP
30 Alt. Pistol Squats
Ninja Roll Up -> 20ft Bear Crawl x2
25 GHD Situps
Ninja Roll Up -> 20ft Bear Crawl x2
20 Burpees
Ninja Roll Up -> 20ft Bear Crawl x2
15 Pullups
Ninja Roll Up -> 20ft Bear Crawl x2
10 Deficit Handstand Pushups 2x45lb/1x45lb plate
Ninja Roll Up -> 20ft Bear Crawl x2
*4.) 20 min to establish 1 rep max Front Squat
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Moved for 20 minutes :)
2 + 14 Pull ups
1+15 pull up + bear crawlx2
2 + 30 pistols + 20ft Bear Crawl
Fridays are for the ladies
Worked until 9:00pm.
🥺 Ugh! All the things with Mods
WODmods: 5 sit-ups + 20 plank/shoulder taps for 1 NRU/20’ BC (#killerchoice); switched to 20 pull-ups/ring rows & 15 burpees (shldr!) 20’ bike & 🔥🔥Yoga🔥🔥
2 + 2 burpees
1 + 13 burpees