Conditioning:
“Begin Again”
15 Handstand Push-ups
25 Burpees
35 Slammers (12/8)
100 Double Unders
35 Wall-Ball Shots (20/14) @ (10/9′)
25 Glute-Ham Sit-ups
15 Calories Biked*
2 rounds for time
Compare to Friday, 29 May 2015
*Originally designed as a row
Strength:
Front Squat
5-5-3-3-2-2-1-1+
Start at 50% 1RM, increase by 5% each set
Flexibility:
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/side
Royal Huddleston Burpee Challenge:
Day 109
Post time, load and reps, and experiences to comments
CWOD:
1 rd + through 70 du @ 25:00 cap
SWOD:
3 @ 155#
(out of shape)
CWOD:
15 slammers into 2nd round. Hspus w/2 abmats
SWOD:
4 @ 130#
Front squats need a lot of work. Need to work on form at lighter weight.
CWOD: 28:06, Rx. HSPU went really well the first round and then by the second they majorly slowed me down. Coming along though!
SWOD: 4@110#, these felt heavy today
CWOD: 26:10
Mod hspu with feet on black box and another box. These need some serious work.
3:1 jump rope
Broke parallel on GHD sit-ups
SWOD: 7 reps @ 120#
CWOD: 26:15 — Mod HSPU off of box — 3:1 jump rope
SWOD: 6 reps @ 100#
27:18 Backwards, thru 37 du (as singles)
Ran +D earlier p
SWOD: 4 x 265 lbs (85%)
Did 5 @ 265 lbs 2 weeks ago. Felt heavy today and didn’t want to break form and strain back further.
24:33rx that was rough
SWOD: 8 reps at 85% 157#
T
CWOD: 24:12 RX
No lifting for me tonight.
CWOD:
20:58 Rx
SWOD:
7 reps at 305#
CWOD: 27:50 Rx. Felt lethargic tonight. Also really starting to have to slow down on things with inversions due to dizziness (HSPU, GHD, etc).
SWOD: 4@145# (85%)