Skill:
5-5-5-5-5-5-5
Strict or weighted Pull-ups
For Quality
Conditioning:
Complete as many rounds as possible in 12 minutes of:
10 Box Jumps (30/24″)
5 Handstand Push-ups
10 Kettlebell Swings (70/53)
Run 1100m and rest for a total of 10 minutes
Complete as many rounds as possible in 9 minutes:
10 Box Jumps (30/24″)
5 Handstand Push-ups
10 Kettlebell Swings (70/53)
For Score and Time
Compare to Tuesday, 04 September 2012
Flexibility:
15 Front Leg Swings/leg
Olympic Wall Squat – 2:00
15 Side Leg Swings/leg
15 Sit-ups to Pike
Pike stretch – 2:00
Post rounds and reps, and experiences to comments
First AMRAP:
5+15
Second AMRAP:
3+15
Rx (strict HSPU)
Run was 5:57
D.
Skill – worked up to 25# weighted.
Cwod
Part 1 – 5 rounds even
Run – 6:43 ish
Part 2 – 4 + 3
Rx.
248 reps 45# KB
7:23 on the run
Part 1: 6 full rounds
Run: 5:44
Part 2: 4 full rounds
35# KB. Still feel trashed from the weekend workouts.
T.
Skill. Could string 3 strict plu together.
Part 1 – 6 rounds
Run – 5:27
Part 2 – 5 + 13
35# kbs.
Part 1:
7 rds +3 reps (not PR)
Part 2:
5:53 (not PR)
Part 3:
5 rds +4 reps (not PR)
Low back was tight half way through part 1 to the end. Almost didn’t do part 3. 🙁
Can’t win them all.
Skill: got up to the 25# KB on pull-ups
CWOD:
Part 1: 5 + 12
Run: 6:12 – had to walk some due to low back spasms
Part 2: rest and roll. Back was wayyyy tight from the KBS
Rx
Skill
5×5 unbroken for first 4 rds.
COWD:
7+10 rx
Run was 6:36??
5+6 Rx
That KB was the worst! Heavy sucker!