WOD Blog
 | Fri, Sep 24 2021 |  |
| Lower Body Warm Up 8 | 092421 | 092421-AF | 092521 | ArmsAbs 924 |
Lower Body Warm Up 8 (No Results Tracked) 2 Rounds 15ea Plank w/Lateral Leg Slides 10 Groin Slides 5ea SL Squat w/Slider 10ea SL Band Resisted Good Morning 3 Band Resisted Broad jumps
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Planned: Tue,Aug19,2025 Tue,Aug20,2024 Sat,Aug12,2023 Fri,Aug4,2023 Thu,Jul6,2023 Thu,Jun29,2023 Thu,Jun8,2023 Fri,May12,2023 Thu,Apr6,2023 Mon,Mar6,2023 Fri,Sep23,2022 Thu,Jul14,2022
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092421 (Weight) Deadlift 8 @ 70% 6 @ 75% 4 @ 80% 3 Rounds 3ea 3 Way Lunge 12 BB Hip Ext 12ea TKE Squeeze
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| Mary A | DL53#/63#/hipext 40# Rx | asymmetrical L external leg rotation. Did stretches with improvement/ |
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092421-AF (Time) 20min AMRAP 10 Clean & Jerks (50/35's DB) 10 Wall Balls 10 Box Jumps 10 T2B
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| Mary A | 0 | too fatigued. went home to rest |
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092521 (Weight) 3 Rounds 10 Plank Roller (hands to elbow plank) 10ea MB Side Toss 10 Landmine sit-up to Press 3 Rounds 60sec Plank 10 Seated MB Toss 10 sit up to MB Toss Arms (optional) 10-8-6 Double arm DB Curls DB Skull Crushers Glutes (optional) 3 Rounds 10 ISO BB Hip Ext (hold 20 sec @ top 1st) 15ea Lateral Monster Walks For Time: 40/30 Cal ASS Bike 50 DU (X3 SU) 30/20 40 20/15 30 10 20
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ArmsAbs 924 (Weight) 3xFail BW Skull Crusher Chin Ups 4 Rounds 12-10-8-8 Reverse Grip DB Floor Press Palms will face you the entire time) 12-15 Diamond Push Up 4 Rounds 10 Wide DB Curl 10 Inward Alternating DB Curl (forearm pointed inward) 4 Rounds 10-8-6-6 EZ Bar, BB or DB Curl (back against the wall Failure - DB Laying Skull Crusher 3 Rounds 15 Ab Rollouts 15 Hanging K2E 15 Hollow Body Reverse Curl Knee Tucks
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