There isn't a darn thing that is comfortable about working out, and if there is, you're doing it wrong. Yet, being uncomfortable is a beautiful thing. It is the platform for multi-faceted growth: physically, mentally, emotionally, and perhaps even spiritually (yoga, anyone?). Embrace that sweaty, achey, tired mess that you transform into while getting your workout on... lean into that discomfort.
Dragon Lunge, 0:30 right
Dragon Lunge, 0:30 left
5 Wall Squats
5 Overhead Squats
Back Squat [10, 7, 7, 5]
Increase weight as reps decrease.
Pull Ups [max, max, max]
Superset (mix them between) these with the Back Squats.
3:00 Run - record meters
75 Deadlifts (@ the same weight)
Every time you put the bar down on Thrusters or rest for more than 2 seconds on Deadlifts, you have a 5 Push Up penalty. Record # of push ups.
3:00 Run - record meters, subtract from first run
However many meters short of the first run is how many Push Ups you have before you are done.
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What is wod?
WOD stands for Workout of the Day
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