Name: Playbook - Nick Bare - W4/D5 - Run + Bodyweight Movements
Uploaded: 2023-07-12T03:07:30.624Z
Duration: 60 min
Description: W4/D5 - Run + Bodyweight Movements

Very nice wod
Broke it up 
5rds
1 mile
1min pushups
1min air squats
1 min Pullups

Casey Guerrero

Easy run - Complete 5 miles at an easy pace (RPE 3-4) (Zone 2-3)

- Pushups  5 minute max reps - 3 minutes rest
- Pull ups  5 minutes max reps - 3 minutes rest
- Bodyweight squats 5 minutes max reps - 3 minutes rest
- Hand stand pushups 2 minute max reps x 4 with 2 minute rest between rounds

5.0 mi Jog

Running

Push Up  max reps

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups max reps

- Start with a shoulder-width stance
- Flex at your knees and push your glutes back to come down
- Come down until your legs reach 90 degrees
- Push through your heels extending your legs to come up

Bodyweight Squat max reps

- Face a wall in a standing position
- Kick your feet up so you're in a handstand position against a wall
- Squeeze your abs, glutes and thigh muscles
- Lower yourself toward the ground as far as possible
- Push back up and repeat

Handstand Push-Ups

W4/D5 - Run + Bodyweight Movements

Crazy tough towards the end. Only managed to get 1 handstand push up. I’ve been humbled today

Andrew

Ralph

Very nice workout. Instead of med ball pushups I did Diamond, nasty fatigue.

W1/D1 - Push Strength + Run

Aaron

W1/D2 - Ruck + Core

Absolutely brutal. Could t make it all the way through. Success?

Daniel

W1/D3 - Pull Strength

So necessary, I appreciate this workout for recovery!

Erick Montalvo

buck

W1/D4 - Dedicated Mobility

Greg

Nice wod. Felt better then the last time I did it. But still need to improve.

W1/D5 - Run + Bodyweight Movements

Leah

Nasty workout. Burpees destroyed my shoulders.

W1/D6 - Lower Body Strength

Nice intervals. Felt really good. Nice ab wod.

Theo

W1/D7 - Run + Core

Brutal workout. Medicine ball pushups destroyed me again.

Amazing workout been going good I think this workout definitely helps prep

Chapmen

W2/D1 - Push Strength + Run

Crazy how much the cardio is getting better. Been loving it!

W4/D5 - Run + Bodyweight Movements

Community

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