The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes kettlebell swings, box jumps, and strict knees to elbow.
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Did NOT post pic/quote together on purpose. Just realized now ... Glad it's a few years later and we can laugh about it ... hopefully?? Sorry Heidi!
Haha! Good one!
Great photo, Heidi!
Nice. Sorry Heidi.
wu x 2

jerk grip OHS and rolling for mobility

WOD AMRAP 15
12 kbs (blue)
8 stepups (20)
4 knee raises

7 rounds plus 8
Love the photo and perfect quote to go with it :)
Squats to 100

AMRAP in 15 mins of:
12 KB Swings (green)
8 box jumps (24")
4 KTE

9 + 22
Nice to move again!
Squat 132 X 4 ... good enough for today...felt heavier that it should so decided to stop there ... that is all..
AM: Warmup. Snatch 51/112x1. AMRAP15: 12 Kettlebell Swings (24/53) + 8 Box Jumps (24") + 4 Strict Knees to Elbows. Score: 9 + 7. PM: Squat 100/220x1. 1 hour road bike ride.
3PM: 60 minute active recovery road ride. Couldn’t resist a few sprints; three hill sprints (20-30 seconds each with peak power 1100w and sustained 900w) and one flat pull (60 seconds and sustained 500w).
CFWU
Push Press to 38kgx3
WOD AMRAP 15
12 kbs (yellow)
8 stepups (20)
4 knee raises
9rds+3
good work 6'ers
CnJ 111x1+3
Clean 117x1x3
Front Squat 135x3
Looking good Heidi! I couldn't beat your score yesterday...5 reps short and very sweaty haha!