Strength:
Push Press
5 x 5 @ 75%, 80, 82.5, 85, 87.5%
For Quality
Conditioning:
30 GHD Sit-ups buy-in
…then
3 rounds of:
5 Muscle-ups
10 meters Handstand Walk
15 Box Overs (24/20″)
20 Sit-ups
…then
30 Burpee sell-out
For Time
Compare to Saturday, 08 November 2015
Flexibility:
10 Sit-ups to Straddle
Right Side Straddle – 1:00
Left Side Straddle – 1:00
Middle Straddle – 1:00
First Rib Mobilization – 2:00/side
Banded Olympic Wall Squat – 2:00
Post loads, time, and experiences to comments
I think I left the barbell on the middle left out on my deadlift max day.
Did a different version of Hotel 100 tonight
2 Rounds for time:
1 Mile Run
100 situps (unanchored)
100 air squats
28:30 – that was a lot spicier than expected. Good thing I didn’t add a bonus round.
T.
Cwod. 15:12. Jumping MU. HSPU.
D.
Swod. Worked up to 190#. Need bigger leg bend and to find a consistent starting spot on elbow hight.
Cwod. 17:41. Rx. Walking HS better today for 2 rounds. 3rd round shoulders were toast.
our version of Hotel 100 tonight since we’re stuck in Houston:
2 Rounds for time:
1 Mile Run
100 situps (unanchored)
100 air squats
Finished in 30:05
I said it was “toasty” but Grant reminded me that the current lingo was “spicy”….
SWOD:
175, 195, 215, 220, 225
Rested CWOD today bc of the Spartan Beast
16:50 I did a few jumping MUs.
21:23
Banded pull-ups and dips instead of muscle-ups
Handstand push-ups with 2 ab mats instead of handstand walk