#workoutOfTheDay

Also: way too warm, so not going all out

First part was deadlifts (yay!)

4 sets, ever 2' 1 set of 2 Deadlifts @ 80%.
I ended at 120kg, which is 8kg below my 80%, but it was already plenty hot without killing myself on this.

The #Workout: "Swole Team Six"

EMOM 20'
* 12 kcal Bike Erg
* 12 Sit-Ups

#wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting

#workoutOfTheDay

#core class! Been a while.

4x
* 30" Tuck-Ups
* 30" Lat Pull Bridge March (with 10kg DB)
30" Single Dumbbell Sit-Ups (10kg)
30" Dumbbell flutter Kicks (10kg)

2x E2MOM 10'
* 25 Wall Balls (12lbs) + max Sit-Ups
* 25 Russian Kettlebell Swings (16kg) + max Sit-Ups
* 20 Box Jumps (20") + max Sit-Ups
* 20 Sumo Deadlift High Pulls (16kg) + max Sit-Ups
* Rest

This one was a killer. Finished 226 Sit-Ups, so I'm happy - my buttocks are less happy about the sit-up burn that I got there :/

#wod #crossfit #workout #endgame #functionalfitnessEndgame #fitodon #gym #fitness

#workoutOfTheDay

Bar Muscle up program, week 6, day 2.

Super frustrating. Everything hurt, nothing went well.

EMOM 12'
* 5 Entry Jumps + Knee Raises
* 6 Box Turnovers (higher)
* 5 Deadstop Knee to Bar

4x
* 1 Weighted Dip @ 3kg
* 20 V-Ups

3x
* 4 Pull-Ups

Extremely MEH. I honestly wonder if I even have the mobility range in my shoulders to do this.

#crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness

#workoutOfTheDay

First some back squats:

6 sets, each 1'30" 1 set
* 2 Back Squats @ 65% 1RM (so 72kg)

The #Workout: "Gene Autry"

AMRAP 15'
* 40 kcal Bike Erg
* 40 Air Squats

Finished 3 rounds and 35 reps, with times

3'48" - 4'03" - 4'24"

#crossfit #wod #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting