Peter getting inverted.
Buy-in
CF Warmup
Skill
- Pose: 2 x Forward Lunge + 100m, rest 1 minute.
Strength
- Bench 3 x 5
WOD
Pack:
Seven rounds of:
Run 150 meters
7 Pull-ups
95 pound Front squat, 7 reps
7 Handstand push-ups (or 14 progressions)
Seven rounds of:
Run 150 meters
7 Pull-ups
95 pound Front squat, 7 reps
7 Handstand push-ups (or 14 progressions)
Women - 65#
Time limit: 15 minutes
Cash-out
Stretching
Mobility Homework - Episode 60: Paleo Chair Test 3 And 100k Mwod Users
Simply put, spend 10 minutes in the squat, butt to heels. Any easier than the last time?
CW: 12:13. 5 Rounds done (I had to stop to teach the next class; bummer.) 75#, 1st round 6 consecutive kipping pullups, A PR! 2nd round, 3 pullups. The balance was jumping pullups. HSPU knees on a bench.
ReplyDeleteI actually enjoyed this WOD. It was the combination and the order of things that I liked. 17:20 with kips, 45# front squat, and a 45# plate plus cushion for the handstand pushups. I amazed myself by being able to do 6 unbroken sets of 7 of these pushups; on the 7th, I did 6 then had to reset for the last one. Before this, I was only able to do 5 in a row! So, I consider this a success.
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