Conditioning:
“Sail Away”
35 Pull-ups
35 GHD Back Extensions
35 Double Unders
35 Weighted Walking Lunges (45/35)
35 Wall-Ball Shots (20/14) @ (10/9′)
35 Hand-release Push-ups*
35 Knees-2-Elbows
35 Calories Rowed
35 Box Overs (24/20″) No Touching Box
For Time
Compare to Wednesday, 25 March 2015
Flexibility:
Couch Stretch – 1:30/side
Supine Shoulder Stretch – 1:30
Olympic Wall Squat – 1:30
Sink Mobilization – 1:30
Post time and experiences to comments
Lacked 40 reps at 22min cap, PLU and K2E really slowed me down
Banded PLU, 70 singles, unweighted lunges, 12# WB
8min AMRAP of 200m sprints (250m row for me): 3-person team score 34 (1 point for every 50m)
Good 0845 class today!
CWOD 14 box overs shy of 35 at 22:00 cap
Speed AMRAP 44
Forgot to add my scaling.
Singles JR 105
16# WB
18″ box over no touch
Hit the time cap. Mods. Bum ankle
Two boxes baby!
22 total box overs at cap
Blue banded PLU
Knee raises for most of the K2E, worked on continuous form
20″ box. I was scared of the 24″ box at the end.
18:43 Mod
WL 25#
WB 8#
12″ box over
This is one of my favorites!!
This whole week has been toasty!! Sore from head to toe!