Wednesday, 24 May 2017

Conditioning:

“Begin Again”

15 Handstand Push-ups

25 Burpees

35 Slammers (12/8)

100 Double Unders

35 Wall-Ball Shots (20/14) @ (10/9′)

25 Glute-Ham Sit-ups

15 Calories Biked*

 

2 rounds for time

Compare to Friday, 29 May 2015

*Originally designed as a row

 

Strength:

Front Squat

5-5-3-3-2-2-1-1+

Start at 50% 1RM, increase by 5% each set

 

Flexibility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 109

 

 

Post time, load and reps, and experiences to comments

Comments

  1. schumer says:

    CWOD:
    1 rd + through 70 du @ 25:00 cap

    SWOD:
    3 @ 155#
    (out of shape)

  2. CourtnieMcKone says:

    CWOD:
    15 slammers into 2nd round. Hspus w/2 abmats

    SWOD:
    4 @ 130#
    Front squats need a lot of work. Need to work on form at lighter weight.

  3. sflynn says:

    CWOD: 28:06, Rx. HSPU went really well the first round and then by the second they majorly slowed me down. Coming along though!
    SWOD: 4@110#, these felt heavy today

  4. allylegg says:

    CWOD: 26:10
    Mod hspu with feet on black box and another box. These need some serious work.
    3:1 jump rope
    Broke parallel on GHD sit-ups

    SWOD: 7 reps @ 120#

  5. bdub22 says:

    CWOD: 26:15 — Mod HSPU off of box — 3:1 jump rope

    SWOD: 6 reps @ 100#

  6. Little John says:

    27:18 Backwards, thru 37 du (as singles)
    Ran +D earlier p

  7. Manny says:

    SWOD: 4 x 265 lbs (85%)
    Did 5 @ 265 lbs 2 weeks ago. Felt heavy today and didn’t want to break form and strain back further.

  8. 24:33rx that was rough
    SWOD: 8 reps at 85% 157#

  9. darrenandtara says:

    T
    CWOD: 24:12 RX
    No lifting for me tonight.

  10. White Ape says:

    CWOD:
    20:58 Rx

    SWOD:
    7 reps at 305#

  11. Pinky says:

    CWOD: 27:50 Rx. Felt lethargic tonight. Also really starting to have to slow down on things with inversions due to dizziness (HSPU, GHD, etc).
    SWOD: 4@145# (85%)

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