Happy Columbus Day!
Conditioning 1:
Columbus Row, 3-person team
2100m
For Time
Conditioning 2:
300m Run
25 Sit-ups
20 Shoulder Touches
15 Alternating Hand Raising Push-ups
10 Pistols
5 Muscle-ups
3 rounds for time
Compare to Friday, 14 October 2016
Stability Work:
10 Double Kettlebell Front Squats*
40m Kettlebell Waiter Walks*
50 second Low Plank
Rest 1 minute
3 rounds for quality
*Try to increase weight each round.
Mobility:
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/side
Glute Smash – 1:30/side
Post time and experiences to comments
2100m row w/Rhonda and Madeline
8:17
CWOD:
18:00 cap
through 7 st on third rd
rbmu
Visit CrossFit Spokane Valley for a noon class.
EMOM
Min 1 – 1 power clean
Min 2 – 2 burpees
… So on and so forth.
Got to minute 11. 85 lbs power cleans got heavy.
It was so fun!!!
Shadowed T, row was 8:20.
CWOD: 18:27, banded MUs. Significantly better than last time.
Went 15/20/25 (30 on last squts) on KB work because I doubted my shoulder. Thank I could do more next time.
“Columbus” team row:
“Dr. Dennis Ape-Zilla”
7:42.6
CWOD:
16:24 mod
Did 30 second HS hold for touches
Did 10 ring rows for MU’s
Left Shoulder is still on the mend. 🙁
Stability:
Did FSQ with: 53, 62, 72
Did right arm waiter walk with the same weights
Did left arm with 35# all three rounds
Tiring work!