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Old 02-05-2019, 01:33 AM   #892
Alex Burden
Member Alex Burden is offline
 
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Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,678
Re: Its me and it's her (the wife)

Tuesday monring and i am feeling really good, i slept the whole night, apparently i did snore because i woke the wife up . Wife slept quite well otherwise, her body was feeling good, no aches and pains. I really think my programming is working well for both of us as we are still showing progress after all these years.


Plan for today - 4X4



Warm up
60 cal on the rower
General warm up to get ready for the first part to come.
Light stretch and mobility

25min max i would say



4X4 - No stress - get it done
4 Wods - 4 rounds each

20/40 Du/Su
10 box jumps 20/24"


Rest as needed


10 T2B/K2C
5 Medball ground to over shoulder 20/40kgs (44/88lbs)


Rest as needed


15 wallballs 6/9kgs (14/20lbs)
10 Sit ups


Rest as needed


10 DB snatch 9/22kgs (20/49lbs)
10 Burpees


The thought behind today was 2 movements but 1 of them had to be a body weight movement. The second movement included something with a weight or implement. They gradually got harder and you need to go unbroken on movments where possible and on the other movements you have minimal or no rest between reps. Pacing and flow were the game today.

We kept the rounds nice and even. We even kept the same pace on the wod's. Good form and efficiency was priority. Our rest between the wods was getting ready for the next one.



Cool Down
Sweat and stretch for 20min

Today was a lot of fun.
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