Wod

50 minutes of zone 2 on a stationary bike this morning, super boring. I was supposed to be leaving for a 12-day bow elk trip tomorrow, but have an MRI scheduled for today due to a torn muscle in my chest. Praying I get good news and will be able to draw my bow without causing any more damage and make it out for the last week of the season.
 
Today's 5am grind

5'9" 165 BW

Warm Up:
  • 1000m row
  • Spiderman Pushups
  • Band Pulls and Stretches
  • Leg and hip rotations
10 Minute EMOM:
  • Odd Minutes: 45# Dumbbell alternating single arm floor press, upper body on boso ball, hips elevated, tight core
    • then...
  • Even Minutes: 30 second pull up bar static hang; knees up (thighs parallel with the floor)
Work Session: Flow through each exercise, 8 reps per exercise, with 95# barbell
  • Front Squat
  • Overhead Press
  • Bent Over Row
  • Suitcase Deadlift
  • rest 1-2 minutes, then repeat
Finish:
  • 30 second side plank with 13lb KB held overhead, switch sides and repeat
  • 20x weighed situps with 26lb KB
  • 90 second plank
  • 10x Russian Twists with 45lb KB
  • repeat this twice
 
Conditioning
With a continuous running clock, perform the following for times:
0:00 – Bike 75/50 Calories or Row 1000m
5:00 – 50 Shoulder to Overhead
10:00 – 15 Muscle-Ups or 30 Strict Pull-Ups or 30 Bent Over Rows on each side
15:00 – 50 Front Squats or Goblet Squats
20:00 – 50 Box Jump Overs or Step Overs
25:00 – Run 800m
Weights on those lifts?
 
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