It was raining today, so we did Friday's workout.
Buy-in
CF Warmup
3 rounds of 10-15 reps of
- Samson Stretch (do once each round for 15-30 sec.)
- Overhead Squat with broomstick
- Sit-up
- Back-extension
- Pull-up
- Dip
(Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.)
Skill
Pose 2 x Charlie’s Angels
WOD
Shoulder Press 3-3-3-3-3-3-3
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Cash-out
Stretching
Mobility Homework - You Must Defeat The Evil Chair
No test. Every time you sit, score one point for each minute you:
1. Cross leg externally rotated, butt back, fold forward.
- Cross leg and pull on internally rotated, butt back, fold forward.
Max points per seated session, 2.
Post points in one day + how much time you spend sitting.
CW: 80 - 85 - 90 - 95 - (100) - (97.5) - 100 PR!
ReplyDeleteThanks everybody for yelling; that's what got the third rep up!
KW: 55-55-60-60-(65)-62.5-65!!! Hoo-wah! After failing my first attempt at 65, then making 62.5, I MADE 65!! There is definitely something to the yelling. Thanks for sharing your mojo, everyone!
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