1.) Helen
3 rounds
Run 400m
21 Kettlebell Swings 1.5/1 pood (55/35lb db swing)
12 Pull-ups
*2.) 100 Alternating Plank Dumbbell Single Arm Row
3 rounds
Run 400m
21 Kettlebell Swings 1.5/1 pood (55/35lb db swing)
12 Pull-ups
*2.) 100 Alternating Plank Dumbbell Single Arm Row
Unequipped At Home
1.) 30-20-10-20-30
Sit Ups
– 25 Double Unders/50 Single Unders/25 Penguin Hops between each round
2.) ROMWOD
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Erin Briggs
Sunday Funday
10 EMOM - 20 Unbroken DU. 20 Alt. EMOM 5 strict pull-ups, 15 ab-mat situps. 5 rounds for time: 10 Knees to Elbow, 10 Cleans (95), 10 bar facing burpees. 12:28. For Quality - 20 shoulder taps, 40 ft. bear hug sandbag carry 100lb; 5 straddle taps; 40 ft. bear hug sandbag carry 100lbs.
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Theresa Rosenquist
14:46**
** Rowing Helen (500m) & Banded PU (thin x2 & 1 round strict just because I need to ❤️ my shoulder!). -> 3x{ 5 ManMaker complex(#15 DBs)/20 GHSU. Pre & Post: 15 min spin -> ROM!! 3 mi walk
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