Wednesday, 20 December 2017

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

Comments

  1. Haha! I’m kissing that ball.

  2. RhondaMomma says:

    CWOD
    12 Min Cap
    4 Rnds + 100 meters
    Mod HS Walk – HSPU w/toes on box

    SWOD
    130# FINALLY…an 8 year PR!

  3. 12:36
    BS 210# (up 10# from last time, but 5# PR)

  4. 125# back squat

  5. 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)

  6. CWOD: Cap after 3rd of WBs

    SWOD: 410 lbs (30 lbs PR!)

  7. CWOD 12:40 scaled with 20# wb
    SWOD 270# FOR 10# pr

  8. CWOD: 11:33, Rx w/ T2B option b/c I wanted a comparison from last time. 2:44 PR!
    SWOD: 165#, 15# PR

  9. White Ape says:

    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!!

  10. darrenandtara says:

    T
    CWOD: completed round 4 at cap. Rx
    SWOD: 190 (5# PR)

Speak Your Mind