Wednesday, 21 June 2017

Conditioning:

100m Run

10 Wall-Ball Shots (25/16) @ (10/9′)

10m Handstand Walk

10 Toes-2-Bar

 

5 rounds for time

 

Strength:

Back Squats

1-rep max

Compare to Wednesday, 07 December 2016

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

One-Arm Lat Lean – 1:30/side

Pike Stretch – 2:00

Knees-to-Traps – 2:00

Spine Smash – 2:00

 

 

Post time, load, and experiences to comments

Comments

  1. schumer says:

    CWOD:
    15:30
    (4 rds +100m)
    10 hspu

    SWOD:
    225#

  2. sflynn says:

    CWOD: 14:17, Rx
    SWOD: 150#, 5# PR

  3. Daniel says:

    CWOD 15:01 scaled with 20# wb
    SWOD 260# dl, 20# pr

  4. White Ape says:

    CWOD:
    11:13 Rx

    SWOD:
    410#
    5# PR! That is the heaviest I have EVER BSQ! And it was at the age of 41!

    Lots of PR’s today!! 5-35#!! Congrats!!

  5. Mr. Such says:

    CWOD: ✅

    SWOD: Back Squat: 360#

    5# PR

  6. Pinky says:

    CWOD: 15:30.5 (was almost to door on run of 5th round at cap 😉 ). Did a mix of HSPU/HS hold/PU in place of HS Walk. My body was not feeling good being upside down today.
    SWOD: 190#. 8# decrease, but more than I thought I would get today.
    Was especially proud of Norka for improving her form AND getting a 20# PR!

  7. Muffin Man says:

    CWOD: 14:06 Rx- (HS walks to wall)
    SWOD: 375# (5# PR)

  8. darrenandtara says:

    T.
    CWOD. 15:10. Rx.
    Swod 180 5# drop

    D.
    CWOD. 15: something. Halfway through last handstand walk.
    Swod. 285. 30# drop.

  9. bdub22 says:

    CWOD: 13:18 – HSPU off of GHD machine
    SWOD: 150# (22# PR)

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