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200m, burpee pull-up, makenna, max reps, mr. van, run, team workout
200m, burpee pull-up, makenna, max reps, mr. van, run, team workout Workout of the Day - Wednesday, April 21
Warmup
WOD
5 3-minute rounds of:
Run 200 meters
Max reps burpee pull-ups
Post best round to comments.
Makenna was having to use everything she had on the jump to get to the tall bar today; Mr. Van was trusty on the spot.
Reader Comments (4)
Crystal 12
Alex 12
Erica 13
Anto 14
Lily/Mrs. Burton/Mrs. Van 18:15
Mr. Bennis/Duug/Sydney 21:25
Mr. Mark/Mrs. Hana/Bewick 21:50
Mr. Carey/Mr. Van/Makenna 19:03
Shakes 10
Mrs. Colussi 11
Mr. Malak 10
Lang/Koltin/Mrs. Carey 18:33
Jay/Coach Casey/Mr. Krstich 17:37
Josh Van/Nick K/Mrs. Nevarez ?
Back squat 3×3 @285,325,365 (6 reps with 365)
DB RDLs 4×10 (85)
Bulgarian Split Squat 4×10 (85)
Quad extension 3×15
- hammy curl 3×15
Seated Military 3×3 @95,110,120 (6 reps with 120)
Machine shoulder press 3×12
- DB lateral raise 3×15 (25)
- rear delt fly 3×15
DB shrugs 4×10-12 (90)
Cable front raise 4×12
- cable lateral raise 4×12
Accumulate 5 min in handstand hold; do 25 hollow rocks every time come down. Mrs. B came down 3 times.
Josh came down 4 times.
Then
Accumulate 5 min in plank hold; do pull-ups/kips every time you come out. Broke into 3 sets.
Main Site 210414
10 rounds of:
1 minute of rowing (cals)
Rest 15 seconds
30 seconds of ring dips
Rest 15 seconds
As rx’d, 305 total reps.
Rows: 18-19-19-19-19-19-19-20-20-21
Dips: 13-12-12-12-12-11-11-10-10-9
Tough one, but moves fast enough that the rounds go relatively quickly (15 seconds is just enough time to get in and out of the rower). The rows do get pretty sucky but I was fresh enough at the end to pull a bit harder. Usually did the first 5-6 ring dips and then smaller sets during the remaining time. I could have made this a lot worse if I had tried to hold 20 cals each round, but dips likely would have suffered.