Landmines

Yesterday I got out on the course for the first time and walked 9 holes. Did a 47 minute ROMWOD during a work townhall and a short shoulder one at night. Coached the 9am so went in early to do my warm-up and strength work.

Warm-up

• 2 Sets
  • StrongFit Tricep Openers (10#)
  • 20 Russian KBS (44#)
  • 8/8 Landmine Rows (45#)
  • 10/10 Donkey Kicks
• Back Squat
  • 9×45#
  • 9×135#

Strength

E3M – 5 Sets

• 9 Back Squats (185#)
• 8/8 Landmine Rows (10# on 45# bar)

I worked up a hell of a sweat with this. I few years ago I didn’t see the value in a landmine attachment, but am now finding some neat uses. You can prop the bar into a corner (I had a box up against the wall) and it works just as well, for free. I really liked the different line of action you get compared to a Kroc row. Supposed to give some more oblique work too.

Conditioning

15:00 AMRAP

• 40 DU
• 20 Wall Balls (20#, 10′)
• 10 Deadlifts (225#)
• 5 Burpees

Was a good one. My goal was to go unbroken on the wall balls and deadlifts and was able to. I did the first 2 sets of dubs unbroken, then missed once in each of the other rounds. Finished 5 full rounds plus the double unders and 5 wall balls. Finished up with Crossover Symmetry Iron Scap. Should be able to get in a ROMWOD tonight.