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WOD: DB Bench Press, Pull-Up, Row
Super fast work out so plan to rest and get something extra like a run or bike ride.
Benchmark: Randy
This is an old-school benchmark wod with just one movement. Stay focused and keep the reps identical so you don’t lose energy as fatigue set in.
Benchmark: 5k
So, I had a goal in mind and didn’t reach that so…not thrilled! However, it gives me a chance to beat that goal this spring. Thankful we squeezed this in before the Super Bowl because the day was beautiful, sunny, chilly, and we got beautiful views as we ran along Corgett trail to the lakes. It’s awesome to see the neighborhood, whole families or huge groups of friends, out running, biking, walking and generally enjoying our resort community.
WOD: Wall Balls, Jump Rope
Surprising how you can do 100 wall balls without realizing it by breaking them up with some jump rope. Your legs will feel this one! Went for a light, 1-mile jog afterward to shake it out.
WOD: CF Games 11.2
This 15 minutes goes by fast, so no time for breaks. CF now says controlled box step-ups are RX’d, so enjoy that update to the work out.
WOD: CF Games 11.1
Nail those double-unders or just go for singles to keep up the pace in a very short 10 minute AMRAP.
WOD: Tabata Something Else
Time to try out a bodyweight tabata, and this was a PR for me! Sub for jumping pull-ups to keep momentum.
WOD: Row and Bench Press
Bump up the push press weight if you normally stay light due to the low reps. We subbed a 1-mile run for the 2,000 m row at the end since the weather was so nice.
WOD: Jump Rope, Row, Alternating Dumbbell Box Step-Up
Here’s a quick chipper for your Saturday night. The box step-ups are no joke after all of the previous leg work. Shoulders are also going to start getting toasty after rowing, followed by holding dumbbells. Luckily, this should take about 10 minutes…fast!