1
Jan
Thursday, 2 January, 2014
Pam and Lyle working hard.
Workout of the Day:
MWOD:
Barbell Shoulder Smash: 2 Min each, Pg 266
Glute Smash and Floss: 2 Min each, Pg 300
WOD:
“The Filthy Fifty”
Complete 50 reps of the following for time:
Box Jumps
JumpingPull Ups
Kettle Bell Swings
Walking Lunge
Knees to Elbows
Push Press (45/ 35)
Back Extensions
Wall Ball
Burpees
Double Unders
23:26 (4 sec PR) – Perfect “mental toughness” WOD to bring in the new year!
very slow….me thinks I’m needing to work on stamina. 🙂
Dang! Wish I was there for that one! On the road today tho. AM weightlifing DE front squats 10×5@#125, with some PT and w/u thrown in. PM WOD in hotel: Run 1k, then 21-15-9 lat pulldown, med ball clean (#12), med ball criss-cross situp things, Run 1k. Then shoulder stability work – 3×10 DB bench@#50, 3×10 bent over row @#50, 3×15 shurg@#50. now for a steak!