Day 8

Tuesday Mar 31 2020


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!
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
B8f1416e 14e1 4156 bee2 875141dbd0ea
A8aa9cdf1caf175a1f7a16ec9324700b

james macco9d

Grant, I know you're a twin but...........

Thumb wodmother1

Theresa Rosenquist8d

😃👊 #HansonBros

Login to comment
Whiteboard
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
Clean complex up to 205#
DB rows 5rds: (90 sec on - 90 sec. off) 10 DL (185#) 10 BFB Max eff. Jump squats
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.
200m sprint, bent row/good morning, clean complex, PP/OH hold.
45.7,44.5,43.5,44.2,42.4,44.1,43.4,43.7,43.7,43.8
Ski erg
16:35 min. 30sec rest between 0.15 runs
12:45 Home WOD
ROMWOD
Partner WOD w Chuck
Clean complex. BB row/good mornings.
Physics 2 Homework
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
**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.