Yo! Elizabeth told me to write more, but let's be honest...you guys only check to see how sucky the workouts will be. I'm ok with that though. One of these days, I'll have her do a guest writing. Here's today's workout!
GYM PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
PVC OHS
Sit-ups
Mobility
Couch Stretch - 1min/leg
Shoulder Mash - 1min/side
Skill/Strength
1-1/4 Back Squat 5x2 @ 70%
WOD
For time
100 Slam Balls (30/20)
25 DU
75 Slam Balls
50 DU
50 Slam Balls
75 DU
25 Slam Balls
100 DU
18:00 cap
SMOLOV PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
PVC OHS
Sit-ups
Mobility
Couch Stretch - 1min/leg
Shoulder Mash - 1min/side
Skill/Strength
EMOM for 10min
5 Heavy Russian Swings
5 Barbell Rows (135/95)
WOD
For time
100 Slam Balls (30/20)
25 DU
75 Slam Balls
50 DU
50 Slam Balls
75 DU
25 Slam Balls
100 DU
18:00 cap
Squat Cycle
Off
Get to it!
After that Heavy Fran, I was afraid to even look today!
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