Skill Work:
Practice 10 minutes on:
Hollow Body position holds
4 x 30 seconds on, 30 seconds off
Hollow Body rocks
4 x 10
High Plank Variations
– 1 arm up holds: 10 seconds each arm
– 1 arm, 1 leg opposite sides up: 10 seconds each variation
– 1 arm, 1 leg same side up: 10 seconds each variation
For Quality
Conditioning:
21-18-15-12-9-6-3 rep rounds of:
Double Unders
25m Sprint
Wall-Ball Shots (20/14) @ 10′
25m Sprint
GHD Sit-ups
For Time
Burpee Challenge:
Day 94
Flexibility:
Right side straddle – 1:00
Left side straddle – 1:00
Center straddle – 1:00
Butterfly – 1:00
Pike – 1:00
2 rounds for quality
Post time and experiences to comments
CWOD:
14:30 Rx
15:20 Rx. Did some K2E
Didn’t do so good at wall balls today.
I think it was because you weren’t screaming enough. 🙂
14:53, mods: SU (2:1, at least I can do jump rope now, that is an improvement. DU jumps still painful.),
14# WB but 9′ target, 8 burpees each rnd instead of the sprints, SU instead of GHD
Leg is feeling better!! Hallelujah!!!
D. 11:53. Rx.
Abs are gonna feel disrespected in the morning.
CWOD: 10:55 Rx
Strength with Boy Wonder and Such. Hit a new 1RM on the BSQ at 345# (10# PR)
10:46
Rx
Squatted heavy. It was fun.
11:11 Rx (shuttle runs in room for runs)
Worked heavy shoulder press.
I’M BURPEE CURRENT.
I just want to thank Jana for creating the Jana burpee and timeouts during NBA playoff games for helping me reach this significant milestone.
CWOD 13:15rx (Shuttle Run in the gym)- I think added some time….
SWOD:
Shoulder Press
2×10
2×5
3×3
3×1
Worked up to 93#
You are WELCOME! I am glad I can contribute something to this world!
17:?? (Barely made the time cap) scaled singles, scaled WB – missed that 10′ mark several times
T
Downpour in Belgium
9 Rds
Run – 1:30 on treadmill
10 Burpees
10 Squats
10 SUs
Hold plank until 1:30 elapses
14:36 Rx.
Back Squat after WOD. Got my a$$ kicked by two jabronies.
I’m back boys. Better get your mind right, body tight.