Bogrod

Thursday Aug 1 2019


1.) Partner Quad Smash (3 min per leg, per athlete)
2.) With a Partner
50-40-30-20-10
Cal Assault Bike
14-12-10-8-6
Ring Muscle Ups
-One athlete works, one rests
-Switch working athlete as desired
*3.)Every 2 min for 5 Rounds
7 Overhead Squat @ 65% 1RM (does not have to be unbroken, just completed in 2 min)
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Whiteboard
9:46 with J Biscuit
Medball situps (10#), hip ext., back ext.
Open gym stuff
Front squats @115#, 7 e2m for 5rds; rowing intervals
25-20-15-10-5-5 Cal 7-6-5-4-3-3 Mu
9:46 Rx with Brad B.
11:39 w Mike rx/c2b&dips
✅ w Jordan
7:15 Rumble work
14:21 with Cody!
That was fun!
Ate at the Fitchburg Great Dane and then... 1 mile run / 50 air squats, 40 sit-ups, 30 lunges, 20 push-ups, 10 strict pull-ups, 20 push-ups, 30 lunges, 40 sit-ups, 50 air squats (10 burpees between each movement), 1 mile treadmill run: Complete in 31:00 / Swimming and hot tub!
16:20 w/ Zach
Mostly mod mus
2:27.20/15.7 avg -> 🧘‍♀️🧘‍♂️🧘‍♂️