Kirsten finds a creative place for pull-ups.
Buy-in
Warmup (10’)
Skill (5’)
- 3 x max L-Sit on parallettes [wmv]
Post times to comments
Strength (10’)
WOD
5 rounds for time:
Time limit: 20 minutes
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 295/365: Always Be Mobilizing: CF Games Edition
Lower leg sideways on chair, foot hanging off, load back of butt, close hip. Hunt 5’ each side!
CW:
ReplyDeleteL-sit: no parallettes, so we used the rings. in seconds:
14
17
15
Power clean 3 x 5 @ 75#
WOD: no rower, subbed 400m run.
DNF; 4 rounds + 200m.
Programming: For the very fit, this might run under 20'. For me, at least 4 rounds might be better, in around the 10 - 15' range.
L-sits: 45, 35, 21 seconds. Power cleans: 3 x 5 @ 50lb. WOD: 4 rounds plus 150m. Knee and Achilles talking at me today made for slower pacing. Subbing biking for running would be a good idea.
ReplyDeleteSo I forgot to bring the workout with me...so I went by memory...which wasn't the greatest. I forgot the skill so I didn't record anything there.
ReplyDeleteWOD: 17:53. I did use the green band and kipped for the pullups...so easy as could be (relatively speaking). My rowing was improved, I was able to hold it at 2:24-2:27 for a few rounds...which is great for me and my short levers!
We'll see if I get the 3rd workout in this week. Pasi is gearing up for the Copperman.