1.) Intel
17 minute AMRAP
25 Air Squat
50 Baby Deer Lunges (jumping lunge)
25 Sit-ups
2.) Every 2 minutes for 10 minutes 5 Back Squat @ 60%
3.) For time:
50 Thusters 95/65lb
50 Burpees
Note: Partition however you wish
4.) 20 minutes Handstand Walk practice
5.) Alternating every 30 seconds for 10 minutes
10 Hollow Rock
30 second Plank
17 minute AMRAP
25 Air Squat
50 Baby Deer Lunges (jumping lunge)
25 Sit-ups
2.) Every 2 minutes for 10 minutes 5 Back Squat @ 60%
3.) For time:
50 Thusters 95/65lb
50 Burpees
Note: Partition however you wish
4.) 20 minutes Handstand Walk practice
5.) Alternating every 30 seconds for 10 minutes
10 Hollow Rock
30 second Plank
Unequipped At Home
1.) 10-9-8-7-6-5-4-3-2-1
Push Ups
Groiners
Air Squats
Burpees
2.) ROMWOD
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Pauly VanderKelen
6:50 mile run for a warm-up
Barbell Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks @ 95,115,135,155,175,185,195,205# / "Little Bird" from 4-23-20 complete with a 60# dumbbell in 14:58 / 5x3 Strict 3" Deficit HSPUs / 10 reps of 200# Sandbag Cleans (Still ducking under the sandbag a little, but strength and explosiveness is increasing!) / 10 Barbell Rows into hips @ 95,115,135,155,175,185,195,200# / 2x10 Strict T2B.
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Theresa Rosenquist
1:28:00🚴🏼♀️
30 miles, winds only 9 mph! #Heaven but tried to make it hilly.
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