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Saturday, 01 December 2018

30 November 2018 by 7 Comments

 

Conditioning:

30 GHD Sit-ups buy-in

…then

3 rounds of:

5 Weighted Pull-ups (30/20)

10 Goblet Squats (97/62)

15/12 Calories Biked

20m Handstand Walk

…then

30 Burpee sell-out

 

For Time

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 2:00/side

Banded Olympic Wall Squat – 2:00

 

 

Post loads, time, and experiences to comments

Filed Under: 16-20 min, Bodyweight, Gymnastics WOD, Hybrid, Mobility

Comments

  1. sflynn says
    1 December 2018 at 11:08

    22:25, 14# pull-ups
    Went about 75%. Kelly wore me out!

  2. sflynn says
    1 December 2018 at 14:37

    Congrats to Christa for getting her first strict pull-ups today!!

  3. Christa says
    1 December 2018 at 15:32

    28:43 (including short trip to kid zone to change a diaper)
    Mods: 12# WB sit up throws instead of GHDs
    Strict PLU with purple band.
    15/10/10 HSPU 2ab mats for walk.

  4. RhondaMomma says
    2 December 2018 at 16:18

    Somewhere between Sarah and Christa.
    Mod
    20 air squats for goblet squats
    Weighted pull-ups..a few variations trying to figure out how to do them
    8 lb wall ball sit ups for GHD
    15 HSPU w abmat for HSW
    Kelly lingered into Saturday…and Sunday too. I’m toast.

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