Warm up:- arm swings/rotations, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 knee highs, 10 push ups against upper thigh high bar, 10 chin ups with blue band assist - feet flat and together for the first 5, then 4" apart then 6" apart but no jumping assist.
Puppies:
Max rounds and reps in eight minutes of:
4 Handstand push-ups (or progressions) - knees on 8" box head to deck
10-24 pound Kettlebell swing, 8 reps - 18lb / 12kg DB swings
12 Situps - abmat unanchoured
Completed 4 rounds + 4 HSPU progs + 8 DB swings
Good wod - I enjoyed this one, a little diferent but good.
Cash out:- Hanging knee raises x 10 (5,5), Push ups against just above knee high bar x 10 (5,5), 6 shoulder dislocates with band and then some power snatch practice. I didn't do max snatch yesterday because of foot and also because I still haven't got a suitable bar - I used my normal one but have to hold on to the screw thread part and still can't really get wide enough to squat with it but thought 10 power snatches with empty 7kg / 15lb bar was better than nothing.
Collaboration request
11 months ago
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