WOD: NROLFW S:2, W:A1
- Running (treadmill):
- 0:05:00 || 0.5 mi (+33 pts)
- 0:05:00 || 0.5 mi (+33 pts)
- Warm up and cool down.
- Front Barbell Squat:
- 30 lb x 10 reps (+20 pts)
- 30 lb x 10 reps (+20 pts)
- This was combined with push press.
- Push Press:
- 30 lb x 10 reps (+15 pts)
- 30 lb x 10 reps (+15 pts)
- This was combined with the front squat. I did deep squats instead of the partial squats that the push press normally involves.
- Dumbbell Step Ups:
- 20 lb x 10 reps (+6 pts)
- 20 lb x 10 reps (+6 pts)
- Bent Over Two-Dumbbell Row:
- 20 lb x 10 reps (+15 pts)
- 20 lb x 10 reps (+15 pts)
- These were one-point rows where I was bent over and standing on one leg with the other leg as straight behind me as possible to make a sort of “T” formation with my body.
- Dumbbell Lunges:
- 20 lb x 10 reps (+12 pts)
- 20 lb x 10 reps (+12 pts)
- These were actually rear-foot elevated lunges.
- Push-Up:
- 10 reps (+19 pts)
- 10 reps (+19 pts)
- Girl pushups
- Plank:
- 60 sec (+27 pts)
- 60 sec (+27 pts)
- YAY, I DID 60 SECONDS TWICE!
- Woodchoppers:
- 30 lb x 10 reps (+10 pts)
- 30 lb x 10 reps (+10 pts)
Total Fitocracy Points: 314
