No gym, sore shoulder… a slow, rebuilding workout after a week of rest.
Every 90 seconds for 24 minutes (4 rounds of each)
Results: Done as shown. Slight ache in my shoulder during the pushups but no significant pain, so figured it is OK.
A couple of ab workouts from Kari Pierce’s Instagram…
4 rounds of 30 seconds on/30 seconds off
Get in Russian Twist position without any weight, then simulate rope climb with arms.
Then a 1-10 ladder of
Then for time a 2-4-6…20 ladder of
Results: Interesting combo, Single Leg Toe Touches were hard as were the SDL, even with the light weight. Metcon 17:22.
3 rounds
Then every 2 minutes for 12 minutes
Closer
Results:
Now that I have shipped all my weights to our new home in CH, only have a limited set of equipment…. jump rope, TRX, 15kg Sandbag, a bucket full of sand, my own bodyweight. So tried something new by doing this workout from Semir Jasarvic on Instagram.
4 rounds, rotate through each movement, 35 seconds on/25 seconds off
Results: All new movements so the first couple of rounds were not very good but got the hang of it by the end.
Warning… for #5 Up/Down Wall Planks, almost dislocated my weak (right) shoulder on the first rep so switched to just dynamic planks. Will see what damage was done once I cool down 🙁
For #1, started as shown but switched to just slow tempo Mountain Climbers since the original was so intense on the shoulders and I didn’t feel anything in my Core.
#3 was my favorite. Will need to do more of those!
Buy-in 65 Situps immediately followed by:
AMRAP in 21 minutes
Results: Metcon 8 rounds plus 38 reps (I miscounted again and did 9 Burpees per round).