Decided to do a little bit of everything today. I wanted to do some slower lifting, but also wanted to do a WOD and get my heart rate up for an extended period of time. I decided to throw the lifting into my warm up and follow up with a WOD-type workout. For the WOD, I put in a row, but you could also supplement with a run or bike. Also, I decided to change up the walking lunge and do some weighted and some unweighted. Overall, it was a great workout! Happy Saturday!
Warm up:
10 minute EMOM (every minute on the minute)
Power clean
Push press
Front squat
Thruster
I did 45 lbs minute 1, 65 lbs minutes 2-3, and 75 lbs for the remainder
WOD:
5 rounds
250 m row <-- you could also do a 200 m or 1/8 mile run
20 butterfly sit ups
20 hand release push ups
20 walking lunge (on rounds 1, 3, and 5 I added a 25 lb plate and made it an overhead walking lunge)
Time- 24:55
No comments:
Post a Comment