Conditioning:
100m Run
10 Wall-Ball Shots (25/16) @ (10/9′)
10m Handstand Walk
10 Toes-2-Bar
5 rounds for time
Strength:
Back Squats
1-rep max
Compare to Wednesday, 07 December 2016
Flexibility/Mobility:
Couch Stretch – 1:30/side
One-Arm Lat Lean – 1:30/side
Pike Stretch – 2:00
Knees-to-Traps – 2:00
Spine Smash – 2:00
Post time, load, and experiences to comments
CWOD:
15:30
(4 rds +100m)
10 hspu
SWOD:
225#
CWOD: 14:17, Rx
SWOD: 150#, 5# PR
CWOD 15:01 scaled with 20# wb
SWOD 260# dl, 20# pr
Back squat not dl
Nice work by you and Double D. 50 pounds of PR between the two of you.
CWOD:
11:13 Rx
SWOD:
410#
5# PR! That is the heaviest I have EVER BSQ! And it was at the age of 41!
Lots of PR’s today!! 5-35#!! Congrats!!
Nice work coach!
CWOD: ✅
SWOD: Back Squat: 360#
5# PR
CWOD: 15:30.5 (was almost to door on run of 5th round at cap 😉 ). Did a mix of HSPU/HS hold/PU in place of HS Walk. My body was not feeling good being upside down today.
SWOD: 190#. 8# decrease, but more than I thought I would get today.
Was especially proud of Norka for improving her form AND getting a 20# PR!
CWOD: 14:06 Rx- (HS walks to wall)
SWOD: 375# (5# PR)
T.
CWOD. 15:10. Rx.
Swod 180 5# drop
D.
CWOD. 15: something. Halfway through last handstand walk.
Swod. 285. 30# drop.
CWOD: 13:18 – HSPU off of GHD machine
SWOD: 150# (22# PR)