Workhorse: Memorial WOD “John Paul” Rnd #2
Went to the 5:30 pm class and did the WOD again. Ugh, it was much tougher run through this time… I was just gassed.
“John Paul”
1 Mile Run
100 Burpees
100 Push-ups
100 Squats
1 Mile Run
[43:05]
Workhorse: Memorial WOD “John Paul”
John Paul during the 12:30 class, wore the body armor too.
“John Paul”
1 Mile Run
100 Burpees
100 Push-ups
100 Squats
1 Mile Run
[50:00]
Workhorse: Training
Collin
6x Rounds for Time
200m Sandbag Carry AHAFP#
12x Push Press 95#
12x Box Jumps
12x Sumo DL High Pulls 95#
[29:09]
SealFit Sunday @ Workhorse
Warmup: Long Jumps & Bear Crawls 50m x 4 sets
Hero WOD: Collin
5x Rounds
400 Meter Sandbag Carry (AHAFP)
12x Push Press (115#/95#)
12x Box Jumps (24”)
12x Sumo Deadlift High-Pull (95#/65#)
3x Team Tire Pull (everyone does Box Jumps until tire has been dragged)
3x Box Jumps or Hurdles + Burpee, Box Traverse, SandBag Toss
Ice Bath Dunks
Team Tire pull 400m
Beers & Story Time
Training: DojoFit
Baseline:
ROM Drills ~10minutes
Warm up:
20x push-ups
20x sit-ups
20x air squats
20x walking lunges (x2)
10x pull-ups
Strength:
Hero WOD Adam Brown
3 rounds for time of:
400m Run
7x 225# Deadlift
20x Box jumps (24”)
7x 25# Double Kettle Bell Thrusters
10x Burpee Pullups