SWOD
De-load Week
Weighted Push ups
Warm-up sets: x10 (bodyweight) x5 (weighted)
Work sets: x5 x5 x5 (work up to heavy 5 but not 5RM)
Rest time: 2.5 minutes b/w sets
Med Ball Granny Toss (use wall ball 20#/14#)
Warm-up sets: a few reps to figure out the movement
Work sets: x5 x5 (max height)
Rest time: 1.5 minutes b/w sets
CWOD
1000 Meters Rowing
50#/35# DB Walking Lunges, 50 steps
One minute on followed by 40 seconds off. Try and get as far as you can as fast as you can. Only rules are, you can't work during the 45 seconds rest and you can do no more than 20 lunges at a time.
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The goal is maximal throw. Everything you got for every throw.
4 comments:
weighted push ups:
40kgx5/60x5/70kgx3 last 2 with 50kg. Thought I could get all 5 reps without pushing myself too much.
medball granny toss. fun!
(10kg medball x5)x2.
cwod:1000m row and 50 KB Lunges with 24kg each hand.
11:16min total time.
This smoked me.
Have a good day!
SWOD
22,15,9, Back Squats and Bench (225lbs) 13:15
"I did not have a weight vest for the push ups and I still do not have a rower so I made up a workout that would work both muscle groups at least.
CWOD
25 min of run 200m, tag partner, jog across the middle of the track and get back before partner finishes 200m, Partner tags and off you go again with 200m run.
"Did this with my club xc team then we played 15min of capture the flag, fun day!"
Push Ups
WS 44x5 55x5 55x5
weighted push ups
WU: 10 reg/ 10#x5
10# x5 3 rounds
med ball granny toss
14x5 2 rounds
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