Warm-Up | Performance
One set of:
Row x 500m
Bodyweight Walking Lunge x 20 steps
Side Plank Hip Bounces x 20 reps per side
Kettlebell Farmer’s Carry x 100m
Double Kettlebell Sumo Deadlift x 10 reps
Followed by…
Two sets of:
Kettlebell Swing x 10 reps
Box Jump x 5 reps
Then…
A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)
Compare results to September 22, 2023.
Rest until relatively recovered, and then…
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Prone Plank x 60 seconds
Rest 60 seconds
14:15 @205
#155 DL not body weight
22:30
First wod after a long break
10:30 @145lbs
SLDL 35 DBs
GB @125
10:16 @175lbs – Rx weight, sub 400m run for row. Beat last time by 0:30
16.05 %10 below bw
14.00. Not quite bodyweight DL (45kg)
A. 12:46 Rx with 80kg DL
Good work Logan!
Been on a bro split with a push pull focus. New job and schedule so it’s hard to be consistent. Trying to work more on invictus through the summer.
12:05 with 175 lb barbell