Conditioning:
100m Run
10 Wall-Ball Shots (25/16) @ (10/9′)
10m Handstand Walk
10 GHD Sit-ups
5 rounds for time
Strength:
Back Squats
1-rep max
Compare to Wednesday, 21 June 2017
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
Haha! I’m kissing that ball.
You sure are! Must be your last rep! Kiss it goodbye!!
Does That make wall balls easier?? 😉
CWOD
12 Min Cap
4 Rnds + 100 meters
Mod HS Walk – HSPU w/toes on box
SWOD
130# FINALLY…an 8 year PR!
Way to go Rhonda!!
Way to go!!!
12:36
BS 210# (up 10# from last time, but 5# PR)
Mod HSPU on box
Get it girl!
125# back squat
Not aware of a time cap…..
I went at about 75% as my body is just real tired today.
14:58 – modded walk for HSPU w/ 1 abmat.
BSQ – 163# (10# PR)
CWOD: Cap after 3rd of WBs
SWOD: 410 lbs (30 lbs PR!)
CWOD 12:40 scaled with 20# wb
SWOD 270# FOR 10# pr
CWOD: 11:33, Rx w/ T2B option b/c I wanted a comparison from last time. 2:44 PR!
SWOD: 165#, 15# PR
CWOD:
11:38 Rx (85-90% intensity)
SWOD:
420#
10# all time PR!
Congrats to all PR’s today! 27 of 35 Lifters had PR’s!! For almost 500 lbs of more weight moved!! Strong work MP!!
That’s so awesome on everyone’s PRs!!! Ape Strong!
T
CWOD: completed round 4 at cap. Rx
SWOD: 190 (5# PR)