#weighedplank — Public Fediverse posts

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg (+1 kg!))
- 20 banded pull aparts

Strength: 3 rounds
- 35" weighed plank (10 kg) #WeighedPlank
- 60" batwing hold (10 kg) #BatwingHold
- 12 inverted rows / Australian pull ups #InvertedRows

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 3 single leg broad jumps e/l
- 10 plate jump overs (sideways) total

Run: 3,02 km - 22:05 - 7:19/km pace (WTF) #run

Having fun with the plyometrics, and wtf it is with the running? Longer & faster than last time again?! (Skipped Saturday cause too warm, so did it today)

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

Today's #Workout - Strength training upper body week 6 - day 2

Warm up:
- 4 min erg bike
- 1 round:
- 20 scoprions
- 20 iron crosses
- 10 down dog to up dog
- 3 rounds
- 3 ATG squats 3" pause e/s
- 10 dead bugs
- 10 KB taters (10 kg)

Box squats #BoxBackSquat #BoxSquats
- Warm up: 5x 25 kg, 5x 35 kg, 5x 45 kg
- Work: 5x5 55 kg

Close stance squats (feet together) #CloseStanceSquats 4 rounds
- 12 close stance squats (2x 10kg DB in front rack)
- 2 min rest

Core: 4 rounds
- 30" weighed plank (15 kg) #WeighedPlank (I will need to think of something to get a heavier plate on my back, 20 kg plate on my own might be pushing it)
- 10-15" star plank e/s
- rest as needed

Cool down
- 2 min reclined hero (was 2 min couch stretch each side)
- 3 min legs up the wall
- 30" dead hang

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon