New shirts are in!!!
Conditioning:
300m Run
25 Sit-ups
20 Shoulder Touches
15 Alternating Hand Raising Push-ups
10 Pistols
5 Muscle-ups
3 rounds for time
Stability Work:
10 Double Kettlebell Front Squats*
40m Kettlebell Waiter Walks*
Rest 1 minutes
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
19:23, 375m row, no SU were posted on board and it was 3rnds not 2, pistols w/18″ box, MU mod but did all PLU unbanded. Couldn’t string together more than 3, but it’s a start.
Worked up to 35# KBs on FS and 25# on waiter walk
Fun class and was great to have the McKone’s join!
Nice work on those PLU’s!!!!
Thanks Rhonda!! I’m taking advice from the expert herself and ditching the bands. 😉
We love the 8:45 crew!
14:39 rx
35, 45, 53 on front squats
20, 25, 35 on waiter walks
Followed with a little post WOD nature walk.
19:00
375 row, no sit-ups were on the board, faced the wall for shoulder touches, pistols on 16 inch box, 1-1 plu & banded dips for MU.
I was hardcore mod squad today.
25, 30, 35 front squats
15, 20, 25 waiter walks
Did not partake in this WOD.
Snatch – 215# (10# PR)
Front Squat w/ Grant: Triples up to 255#/single @ 270#
I haven’t posted in a while so it asked me to log in. Didn’t know my username or password. Surprised I could remember we had a website.
Did 1 round of CWOD as warm up. Included sit ups. Been a while…
Snatch: 3@55%/65%/75%/80%/85%. Lots of missed reps, but gutted through it.
FSQ: same programming as snatch. Weight felt heavy.
Surprised I remembered how to get to the gym. Plugged in the address to google maps. Thanks you Google Maps.
CWOD:
9:47 Rx (2rds)
Stability:
45, 55, 72 KB’s
That was much tougher than I imagined. I am exhausted.
T. Was there for lifts and wods. PRed snatch. 88#.
D. Did stuff.
CWOD ended up mostly being MU practice for me. Didn’t even finish 2 rounds. Tried going to a 26″ box but couldn’t get any, so ended up getting 7 with blue band. Rx everything else. Shoulder popped out on Shoulder touches so that was fun.
Stability: started light at 15# to test shoulder. Then went to 25# and 35#.