Huge thank you to everyone who supported the blood drive yesterday! So proud of our community and the way we support each other. Here's to kicking cancer's butt!
Buy In: 10 reps Band Shoulder Complex, No money drill, pull aparts, push ups
Bench Press 5 sets of 3 reps@85%.
Behind the neck shoulder press 3 sets of 5 reps.(happy, healthy, mobile shoulders only- substitute standard shoulder press if this doesn't describe your shoulders). A useful tidbit- shoulder presses from this position help work the lower traps. Berube you may benefit from including these in your program.
Strict chin ups (add weight if possible) 3 sets of 5 reps
Back Squat: 9,7,5,3,1,1,1 reps
then for time complete
50 air squats
10 barbell bodyweight squats (women's barbell weight=70%bodyweight)
40 air squats
8 barbell bodyweight squats
30 air squats
6 barbell squats
20 air squats
4 barbell squats
10 air squats
2 barbell squats.
Buy In: Tabata Row or Double Under. Mobilize tender parts and shoulders.
Row 1000 meters (we'll go off in waves). Go in order if at all possible.
100 Double Unders
25 Handstand Push Ups (scale=dips for this workout)
Run the getBUILT mile.
Buy In: Run 400 meters. 5 reps each movement using an unloaded bar.
You will have 5 minutes to complete:
12 Deadlifts,9 hang power cleans, 6 shoulder to overhead.
You will complete a total of 5 rounds, going every 5 minutes.
Add weight each round.
Post heaviest load to wodify.