Warmup 10’
Skill 5’
4 rounds:
- 1 Candlestick
- 1 Backward Roll
Strength 10’
WOD:Gymnastic Volume
Pick two gymnastic goats, Pull-ups, HSPU, or muscle-ups.
Repeat sub-maximal reps on the minute for 10 minutes each.
stay within 2 reps for all sets.
Record reps and total to comments.
Stretching 5’
MWOD - 10’
Bottom up setup for oly lifting:
- Start where you want to finish (at the bottom recieving position.)
- Organize shoulders (externally rotated.)
- Organize back.
- Torque posterior chain.
- Breath and GO!
CW: Pull-ups, blue band:
ReplyDelete4-4-4-3-3-3-3-3-2-2=31.
PR by 4! Woohaa!
Push-ups:
4-4-4-4-4-4-4-4-4-4=40.
PR by 5! Also woohaa!
Patience and a mini-workouts in between are working! I'm determined to keep it up! Yay!
Charles, yes you are color coordinated, but in a very patriotic way!
ReplyDeleteHere are my numbers:
DL: Wendler 3-3-3 using 135, 155 and 175 lb.
WOD:
HSPU using blue band/ring assists: 6-6-6-6-6-5-6-6-6-5 = 58. Will go for 7 next.
Ring Dips: 3-3-3-3-3-3-3-3-3-3 = 30!!! Yay! Moving up to 4.
Improvements! I'm pumped!
Way to go, sweetie!
ReplyDeleteThe orange matched my pants!
OOOOOHHHH, BABY! Orange pants!!!!!!!???!!
ReplyDelete