AirDyne Staggered
McGuire
Hatch Squats make you stronger? Do they also make you sore? Check out this simple Squat Recovery video. Hit it as much as you can!
Warm-up
Grab a partner – run 400m while partner does cals on the air dyne then switch.
Strength
1. Bench Press
5-5-5-5
2. Push-press
2-2-2-2
Gymnastics
EMOM10
Odd- Freestanding Handstand Hold
Even- Rest
*Try to complete a full minute hold. If you come down go right back up.If you are using a wall try to pull your feet away from the wall and find balance.
WOD
3 Rounds, Each for time
40/30 Calories Airdyne
30 Power Cleans (115,80)
20 Burpees
Rest 3 Minutes
Bench: 225×5, 235×3
Press: 205, Failed 215
WOD: 22:56
cashed out with 50 dubs and 20 GHD’s x3
Bench – 295 X 5, 315 X 4
Press – 255 X 2, 275 X 1
WOD: Miserable combination, 25:33 I think
Instead of EMOM, 5 rounds 25′ HS walk, 15 GHDs
Bench – 205×5
Push Press – 195×2
EMOM – sort of balanced against wall
WOD: 6:05, 5:58, 7:00
Thanks for the squat recovery video! I’ll put it to good use
Bench: 185×5
PPress: 225×2 is a 10lb PR
EMOM: against wall
WOD: 7:08, 7:23 was taking too long so I had to cut it short