1. Stephen says:

    AM
    15:00 Assault Bike @ Z1
    PM
    A1. 1-arm DB scap retraction, 3 x 12; :30 rest
    A2. 1-arm DB scap protraction, 3 x 12; :30 rest
    A3. Sleeper stretch against wall, 3 x :30/side; :30 rest
    B1. Air squat, 3 x :30; :90 rest
    B2. DB death march, 3 x 30 light; :90 rest
    C1. Peterson step-ups, 3 x 30/side to blue mats; :30 between sides, :30 rest
    C2. Reverse hypers, 3 x 5-10, 2011; :90 rest
    D1. Axle Pendlay row, 3 x 5-6, 10X0; :60 rest
    D2. Axle floor press, 3 x 5-6, 10X0; :60 rest
    +
    walk out to tracks and back

  2. Linnea Head says:

    Nft- done done done
    Snatch- 95# light but working on getting unsee quickly. 6 sets

    10 min wod- 5 strict pus 10 push-ups 15 air squats– 6rds+1 pu (total 31 strict pull ups) – not hard breathing really just focused on pus

    50-50 6:40 worked on pacing- success

Leave a Reply to Linnea Head Cancel reply

Your email address will not be published. Required fields are marked *