Skill:
Handstand Hold
6 x 30 second
Hold Overhead with External Rotation Bias for 30 seconds in between sets
For Quality
Conditioning:
MPCF Board WOD
“Filthy Fifty”
50 Box Jumps (24/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35/25)
50 Walking Lunges
50 Knees-2-Elbows
50 Push Press (45/30)
50 Back Extentions
50 Wall-Ball Shots (20/14) @ (10/9′)
50 Burpees
50 Double Unders
For Time
Compare to Monday, 14 October 2012
Flexibility:
20 Sit-ups to Pike
Hold Pike Sit – 2:00
Hold Couch Stretch – 2:00 each side
For Quality
Post time and experiences to comments
I’ll say it again.. Oh bother!!
26:13 rx ( think the 13 is right)
I love a chipper….I can do anything 50 times…ONCE! 🙂
You are the 50 reps in a row Queen!
31:08
Wall balls: couldn’t do squats and used the 8# ball!
I love chippers too!
29:23 Rx
Master mods:
14″ Box Jumps
Jumping Pull-ups
Kettlebell Swings 20#
Walking Lunges
Knees ups
Push Press 22#
Back Extensions
Wall-Ball Shots 8# @ (10/9′)
Burpees
2:1 singles
Fab Forty 23:12
Filthy Fifty 30:14
2012: Filthy Fifty 37:00 Heavier PP and KBS
23:09 Rx
1:20 PR!!
Time allowed for me to do the Fab Forty 🙁
29:00 on the dot!!
Rx
…*time ONLY allowed for me to do the Fab Forty 🙁
27:25 Rx. 1:02 pr only because we didn’t do games standard burpees.
38:14…ugh