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After 2 weeks on the road just had time for an easy airdyne.   16.2K.   Not feeling great.

Real Recovery WOD

My foot and calves are sore from yesterdays run and I am still tired from the time change and not getting enough sleep.

Easy Airdyne -45 minutes  22.2KM

Fitness Blender WOD
10 Chest Press
20 Toe Touch Crunch
10 bent over Row
20 Back Bow
10 over head press
20 Russian twist
10 pull over
20 Bicycle Crunch
10 Tricep extension
20 side hip raise
10 bicep curl
20 side hip raise

Recovery WOD

Airdyne 25.5Km

Followed By

Frank Medrano 10 minute follow along AB Workout 

Run with Tristan.  Never a good idea to try to run at his pace.  

 

Wynn WOD 3

Keiser Bike - 12.2 Miles in 35 minutes

Followed by:
10,9,8,7,6,5,4,3,2,1
Pushups
Ball slams
Sit-ups
Man makers
Plate ground to overhead

Wynn WOD 2

Wynn WOD 2 - 30 minutes 12 miles - 19,312K
30 Minutes on Kettler




















4 Rounds

DB High Pull x10
Squat Press x10
Reverse Lunge x10 each leg
Bent Over row
Romanian DL
Jump Squat
Rest 1 Minute

Wynn WOD 2

Keiser - 35:56 - 11.9K

20 Min EMOM

🙄. For 20min, 5 Rounds:Min 1: Single Arm Alt. Devil's Press (50/35)
Min 2: Box Jump Overs (24/20)
Min 3: Max Cal Row
Minute 4: Rest
(Score is total reps)