Conditioning:
400m Run
…then…
4 rounds of:
4 Chest-2-Bar Pull-ups
8 Burpees
12 Sit-ups
…then…
Run 800m
…then…
4 rounds of:
4 Strict Handstand Push-ups
8 Burpees
12 Knees-2-Elbows
…then…
Run 400m
For Time
Strength:
Find 1-rep max
Clean-to-Hang Squat Clean
Burpee Challenge:
Day 84
Mobility:
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Hip Capsule Stretch – 1:30/side
Post time, max load, and experiences to comments
24:20
Mod Air Bike instead of run, banded PLU instead of C2B, strict HSPU w/ ab mat and towel
I liked the “Jana burpees”!!
Thx for the encouraging words Jaime and Speedy. Being injured royally SUCKS!
Thank you for the support!
Jana Burpees are gonna go viral!
I’ll support that!!!
CWOD: 26:19 Rx. Those SHPU ate my lunch. To quote the jacked unicorn Jana, “those extra two inches really make a difference.”
SWOD: 255#
Good squad today!
Right!????
Where’s Pinky when we need her to say “that’s what she said”!? Ha!
I thought it!
Cwod: 21:06
1st round strict HSPU was rx
1 rep rx the second rd after that I used an AbMat
SWOD
153#
That ties my 1 rep max for my clean and my hang clean….I will take it.
Great group today! That was a fun/terrible WOD…it was “ferrible”
I think that is the right time on my CWOD??
It is.
CWOD: 21:10 abmat on SHSPU Rds 2-4
SWOD: 120#
CWOD:
20:05 Rx
I am not a fan of the “Jana Burpee”.
SWOD:
275#
Great work today all!! Great crew!
Jana Burpee’s are fantastic….we will do skill work and I will get you were you need to be to truly appreciate them 🙂
Sunday “rest day”:
Meet Robert, Danny, Rhondamama, Ian, and Dean for a nice “easy” 24 mile bike ride. I rode my mnt bike with a group of road bikers! I was definitely the step-child of the group.
Fun time riding!!