Skill:
Practice 10:00 on:
Handstand Progressions
For Quality
Strength:
Overhead Squat
3-3-3-3-3
For Max Load
Conditioning:
“Only Time”
21-15-9 rep rounds of:
Deadlifts (225/150)
T Push-ups
V-ups
200m Run
For Time
Mobility:
Hip Capsule Stretch – 2:00 per leg
Overhead with external bias – 2:00 per arm
Couch Stretch – 2:00 per leg
For Quality
Post Load, Time, and Experience to comments
78# OHS 3-reps
Only time:
10:40
103# dead lift
14:22 RX
OHS 83#
CWOD 12:42
knee T-PU
123# DL
OHS: 155# 3 rep
Conditioning: 14:42 Rx
That was a rough welcome back!
OHS: 123# 3 reps
CWOD: 13:02 Rx+ DL 153#
Skill:
Worked free standing and paralett handstands
CWOD:
8:37 Rx
No SWOD for me. Left knee swollen and tight. Giving it a rest
133# x 3 OHS. No pr today.
CWOD: 11:34 Rx