workout of the day
09.09.2020
landmine upper body
4 sets
tall kneeling landmine press x 12 https://youtu.be/Dhw-HynGaSs
landmine upright row x 12/arm https://youtu.be/8GBibrvgQEo
goblet landmine bent over row x 15 reps
rump pump- lower body
3 sets
sumo deadlifts x 8 reps at 65% 1 RM deadlift
DB RDLs x 8/side 50/35 35/20
Split stance KB swings x 8/side pick a KB weight
07.22.19 Hero WOD 'Dunn'
WOD
Dunn
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups- scale to 9 pull ups + 9 dips or 5 muscle up transitions on low rings or 9 ring rows + 9 toe spot ring dips
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box/16-in. box