Last chance to register for the Rowing Clinic that starts tonight at 7pm.
Floor Press x5
5 sets @ 65% of bench press
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Compare to Jan.22/14
Floor presses at 55#
Wod with overhead holds @45# and one leg L-sit.
7 rounds even. Lots of groaning in this one.
Practiced handstand holds. Was getting too dizzy with long hold so that’s why the scale.
Finished with a 500m row and some torture for MN and Kevin.
Floor Press x5
5 sets @ 65% of bench press = 55#
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold (slowly changed to tuck holds over time)
30 second Chin over bar hold
5R + 19sec tuck hold
Open Gym
Deadlifts x 5 @ 185#
Did Dec 20 WOD
3 rounds
15 power cleans @ 75#
15 C2B pull ups
time = 7:27
Thanks Blake!
Floor Press x 5
5 sets @55# Thanks for the company Laura! 🙂
AMRAP in 20 min
30s 45# plate overhead hold (all unbroken!)
30s squat holds
30s tuck holds (struggled a lot with these…)
30s chin over bar holds (broken up in 10s, except the last round. They fell apart in that round!)
5 rounds and 12s tuck hold.
Was nice to work out at 8:30 a.m.! Got to see some members that I haven’t seen in a long time 🙂
Floor press wu at 55#
5 sets @ 65#
Complete as many rounds as possible in 20 minutes of:
30 second 45# overhead all unbroken
30 second Squat hold all unbroken
30 second Knee tuck all broken !!
30 second RR hold all unbroken
6 rounds and 30 sec overhead 45#
Thanks Blake great class
wux1 + 350m row
group mob
floor press x 5 @ 95#
kept weight low because of sore shoulder
WOD scaled
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold (scaled to one leg tuck)
30 second Chin over bar hold (scaled to RR hold with a mix of chin over bar holds)
4 rounds
good to be back after a week off.
Rowing Class
Test 1000 m
Time 4:01.2
Pace between 1:50 to 2:11 /500m
Strokes 27/s
Thanks for the tips Kevin. I now know that my hunched back is not a powerful position to push from:) straight back generating power from legs and hips.
WOD: 20min AMRAP
30sec Handstand Hold
30sec Squat Hold
30sec L-Sit on Rings
30sec Chin up Hold
= 6+30sec Handstand Hold
Mob + WUx1
WOD (with Leg Tucks on Rings)
= 3 rounds + 6 sec chinup hang
… pretty sure I’ve done this before, can’t find the post to compare.
Floor Press x5
5 sets @ 65% of bench press = 75# Thanks for sharing the bar John
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold (45# overhead)
30 second Squat hold
30 second L-sit hold (one leg tucked and slowly changed to tuck holds over time and then hollow holds)
30 second Chin over bar hold ( top of ring row)
7R + 20 sec plate overhead
WU x 1 + 350 m row
Floor Press x 5
1st @ 50% – 95#
5 sets @ 120#
WOD
4 rounds + 15 sec tuck hold
Did HS hold Bar Hold & Tuck Hold
Floor Press x5
5 sets @ 65% of bench press = 125#
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
6+5sec squat hold