Vigor

2.23.22
2 minutes jump rope
10 PVC pass thru
20 PVC OHS
30 Sit ups

WOD
25 rounds of Cindy
A round of Cindy =
5 pull up
10 push up
15 squat

30 minute time cap

That’s a round every 1:12 if you need a way to pace.

It’s a grind and it will suck beyond round 10.
Another point of view is that AT MOST this will take up 1/48th or 2.08% of your day.
You’re sacrificing 2% of your day for a whole slew of health benefits!
Seems like a damn good trade when you look at it like that!

2.22.22
I rode the bike 22.2 miles
1 hour of LISS

2.20.22
Warm up
7 minutes
3 inch worm
6 alt lunges
10 jump squat (finish w/ a hand clap above head)

WOD 1
4 rounds of:
DB upright row/muscle clean + press complex to failure (1 db upright row/1 db muscle clean and press = 1 rep)
10-15 Sumo deadlift 205/135
BB wide grip upright row to failure
10-15 Sumo deadlift
DB bent lateral raise complex (R/L/Both = 1 rep) to failure
Rest 1 minute at the end of each round.

WOD 2
4 rounds of:
1.Seated 90 degree DB press to failure (lock elbows at 90 degrees with palms up, raise DB’s as high as possible keeping the elbows locked in at 90 degrees = 1 rep)
20 Step ups + sand bag 75/50
2.Seated DB behind back lateral raise to failure (DB caps together behind back, keep elbows extended while lifting DB’s straight out to the side as high as your mobility will allow with pinkies to the ceiling = 1 rep)
20 Step ups + sand bag 75/50
3.Seated DB jumping jack “tops” to failure (arms straight out to the sides then touch DB’s together over head = 1 rep)
Rest 1 minute at the end of each round.

5 movements per round
8 total rounds
40 total sets
Weights should allow you to do proper form while still burning you out within 10-15 reps.
No rest between movements.
It’s going to set your shoulders on fire and seriously test your will.
You’re going to have to get mean and get focused in order to win this battle with your mind.
Don’t make excuses
Don’t accept anything less than the best effort from yourself.