Skill:
Practice 15 minutes on:
Pistol Progressions 1, 2, 3, 4
and…
Straddle Jump to Handstand x 10 reps
One-leg Tuck Jump to Handstand x 10 reps
For Quality
Conditioning:
Row 50 Calories
For Time
…rest 3 minutes, then perform:
3 rounds for time of:
5 Muscle-ups
10 One-arm Kettlebell Snatches (53/35)
15 GHD Sit-ups
20 Wall-Ball Squat Cleans (20/14)
…rest 3 minutes, then perform:
100 Double Unders
For Time
Mobility:
Quad Smash – 1:30/leg
Anterior Compartment Smash – 1:30/side
Hip Capsule Stretch – 1:30/side
Post times and experiences to comments
Ran 2-mile Hauger hi…then
Cwod:
22:44 mod Mu 30inch box
Then…
Front squats
5x3x1+ (8@85%)
CWOD: 20:52 Rx
SWOD: Front Squat: idea was to do 135 reps at 165# in as little sets as possible. Quickly turned into 100 reps at 165# (8 sets: 13/14/15/14/13/12/10/9)
I won’t be able to walk right for a week
Thanks for step’n and rep’n with me coach!
Thank you for pushing.
Holy poop I am tired!
Janimal decided she wanted a 2-mile “heat acclimation” hill run prior to doing the CWOD. Thanks for the “assistance” with our programming.:)
…then CWOD:
Row 1:51
Rds: 11:23
DU’s: 0:55
Total work: 14:09
Total time: 20:09
…then
Jana wanted to work Front Squats, and I couldn’t let her lift alone.
Got 11 reps at 263.
Legs are worn.