Fifty? Fifty?

3x 1:00 lacrosse ball glutes 1:00 foam roll back 1:00 pigeon pose 1:00 Hollywood pose 1:00 cobra pose Strength: backsquat 165x3 Wondering a bit about the back. Strong lifts, but back doesn't feel perfect. Wod: 50 elevated ring rows 50 handstand rocks each side facing away from wall 50 knees to elbows 50 walking lunges each side (focus on staying on your hamstrings, big steps) Ho-Lee-Crap Fitty? Fitty of everything? 25:51 7:12/6:19/6:46/5:33 Tabata bar hangs I made it but I was slipping off the bar at the end...5 more seconds and I would have been on the ground... Got time crunched and missed this: Cash out: Go through as many times as you see fit 2:00 pigeon pose 2:00 triangle pose 2:00 foam roll back

Monday Funday

Have a long week ahead, and since I missed yesterday, I decided to move things up a day:

Buy in:

3x
Go through as many times as you see fit
1:00 happy baby
1:00 lacrosse ball in traps
1:00 pigeon pose
1:00 cobra pose
1:00 lacrosse ball in chest (the easiest way I've found to do this is by standing and using a wall)

Strength: emom for 6 minutes
2 shoulder presses 90#

Went fine..except that I did the first two at 95, because my meathead math skills weren't up to par...

Wod:
Amrap in 15 minutes
100 m run
10 sumo deadlift high pulls 35# kettlebell or dumbbell
10 thrusters 45# bar

7 rounds and the 100 m

You know what sucks? When you're looking for the suck in a wod and you're thinking, Hmm, where's the suck? And then you realize...the weights are pretty light...and there is NO reason to put the bar down...that is where the suck was hiding, in plain sight...

Skill: 40 handstand rocks each side
Try 20 facing the wall, 20 facing away

Cash out:

3x
Go through as many times as you see fit
1:00 cobra pose
1:00 foam roll back
2:00 pigeon pose
1:00 happy baby

Sunday Rest

Missed my swimming :-(

Saturday Deads! Woot

Saturday-

Buy in:
3X
1:00 happy baby
1:00 pigeon pose
1:00 triangle pose
10 goddmornings 25# plate to chest
1:00 cobra pose
10 squats
Strength:

Deadlift 2 sets of 145X10 you can break between sets if needed

2x10@ 145

Wod:
Amrap in 20 minutes
10 knees to elbows
15 deadlifts 35# dumbbells

7 Rounds and 3 KTE

Boy...that sucked...

Skill:
3:00 freestanding handstand attempts

Cash out:
3X
1:00 cobra pose
1:00 pigeon pose
1:00 birds of paradise
1:00 triangle pose

Friday Rest

rest

Strict Pullups and other stuff...

Buy in:
4X
1:00 pigeon pose
1:00 happy baby
10 squats
1:00 triangle pose

In place of strength:
If possible Dumbbell shoulder press find a 7 rep max

7x35lb db

Went to 45s since I don't have 40s and got 3....

Wod:
3X
Max strict pull-ups
Max kipping pull-ups
Max handstand rocks facing away from wall
Max handstand rocks facing wall


Per round:

1) 10/7/7/27
2) 5/8/10/21
3) 4/5/4/14

Handstand rocks away from the wall can end up being just losing balance...

Skill:
L sit hold 5X 10 seconds

Good lord that was hard...

Cash out:
Accumulate 15 minutes on a lacrosse ball and/or foam roller digging in
problem areas and new juicy spots.

Rest day

Missed Day