5 Strict Pull Up
Push Up Pyramid
52 Cards For Time:
Hearts – GHD/AbMat Sit Up
Spades – Supine Ring Row
Diamonds – O.H.W.L. (45/25#)
Clubs – Burpee
**Aces 20′ HS Walk / 60′ Bear Crawl
Jeremey – 28:47 (Bear Crawl)
Charlotte – 33:17 (Bear Crawl)
Coach led. Lots of mobility work and foam rolling.
7 total laps suitcase carry 53/35# (Alternating)
3 rounds each (alternating) of:
17 Pull Ups
17 Wall Ball 20/14
7 total laps bearcrawl (alternating)
Completed the workout with Charlotte in 19:52 in change. Didn’t really push it too hard. I did do the first two sets of pull-ups unbroken (third set 10/7) and all three sets of wall balls.
1 minute lying overhead PVC stretch with 10lbs
5 knee on box handstand push-ups
1 wall walk
Strained by serratus/oblique a bit walking up into the third wall walk. Hopefully I can shake it off before Monday. Need to warm-up more before doing the handstand practice (did the accessory bit before class).
20 Min Clock. 8 of Each.
Samson Stretch 3 Second Holds
Overhead Squat with PVC
Dynamic Range of Motion
Couch Stretch – 3 min each side
8 min. AMRAP
25 Single unders
25 Double unders
1 Lap Bear Crawl every break
Jeremey – 335 total
20# Medicine Ball Throw For Distance.
Begin with toes on the line. The ball must begin in a front rack position (like a wallball). A full squat is not required. Your feet may cross the line after the ball has left your hands.
Jeremey – 20.5