Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 5 band dislocates with ohs, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 10 push ups against bar at pin 4 (unbroken just about grrr), 10 chin ups blue band at pin 5 (seems tough after 4 today).
tried false grip and 3 x MU progs from floor - went well, 3 x HSPU progs with knees @ 8", a few squat clean @ 10kg, then a few at 11kg
10605 South Central Regional Event 4
Puppies:
For time:
5 Muscle-up progressions - I did seated MU ring progression
15 Handstand push-up progressions - knees on 8 " box
PVC - 25 pound Squat clean, 20 reps - I did 11kg / 24 lb sqaut clean (trying to becareful of form and trying to shrug more - some flew up lol)
Run 250 meters - Ellipitical level 4
Done in 7.10 mins
Cleans felt much better - the shrug is important and after watching the again fater vid - I tried it more and it felt better/easier.
Took a few breaths and then went straight into warming up for next wod as missed yesterday and although I figured I wouldn't get it all done - if I did some of it I wouldn't feel so bad about skipping the rest of it.
SDHP @ 10kg x 5, then 14kg x 3, 3 x thrusters @ 10kg, 5x KB swings @ 2kg, then 3 @ 12 kg, 2 x beginner rope climbs
100606 Northwest Regional Event 4
Puppies/cup mixish
Row 30 calories - subbed 30 SDHP @ 14kg / 31lb
10kg / 22 pound Thruster, 30 reps
30 Kettlebell swings, 31 pounds / 12 kg
10 beginner rope climbs - knees bent laying up to standing 10 times
Only did the one round in 12.28 mins
Was completely shattered after an hour including warm ups + poor eating / unwanted periods of fasting over the last 36 hours and my body said stop so I listened! Rest tomorrow and be back at it Sunday.
Collaboration request
11 months ago
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