Pigeon

WARM UP
10 meter pigeon walk
5 kick to handstand
10 pvc oh squats
50 single unders


Pretty impressive!


 
SKILL
Kipping HSPU

WOD
Overhead Squat
5, 5, 5, 5, 5
5RM 95# - considering 95# was where I maxed out on my last 1RM OHS I am very happy with this.

Buy-out
3 RNDs
20 hollow rocks
1:00 planks - rotating plank to side plank
20 good mornings (bodyweight) - after tababa sit ups yesterday, these were shaky!

Saturday fun!

OHS
3RM 98#

WOD

Run 400

15-12-9-6-3

• OHS 65#
• Pull up
• Burpees (YEAH!)

Run 400

14:13


Thanks Jason!

Nothing like a little invite for fun!

For Time:

4 Burpees on the minute
20 Thrusters (all lifts 95/65)
20 SDHP
20 Push Press
20 OHS
20 Front Squat

11:58 Rx

post wod rounds, work on form and speed:

AMRAP 16 min

40 Dbl Unders Rx
10 OHS (45) not Rx
10 Chest 2 Bar Pull ups Rx

6 Rnds

A lot of One's

Thanks Dave (CFSAC) for being so close to my moms ;-)

OHS
1-1-1-1-1
PR 100

Front Sqat
1-1-1-1-1
PR 125

Backsquat
1-1-1-1-1
PR 155, 160 (failed)

Good day. Back to life~

Nancy

“Nancy”

Five rounds for time:
Run 400 meters
15 Overhead squats (95/65)

Rx. 16:09

Oh Yeah!

I think that is what we ended up calling it ;-). Started as WOD of DOOM!!! (Yes, 3 exclaimations Seth!)

Feeling pretty good for day 3 of fast and dbl WOD yesterday. Maybe I needed to expend some extra junk somewhere.

WOD

5RFT
5 Muscle Ups (damn!) - 10 pull/10 dip yep again ;-) - this time unbroken! just not as many whew~
10 OHS 55# - unbroken
15 Toes to Bar (T2B)
20 Sit ups (2 RNDS GHD) - one more...unbroken

22:48 - good solid effort today, very happy going into a rest day.

Push, Pull, Squat

3 RNDS
30 Push ups
5 Pull ups (dead hang)
21 OHS (65#)

13:02

Nice WOD ;-) Pull ups were challenging esp the last two in each set. LOOOOOVe the Bella Bar, mwah!

25 Wall ball (14#)

5/3/1
Wk 1
Press

Hopper

I was hoping to get to this WOD one of these days...since it was a small audience, good day for it.

10-20-30
Ball slams
Walking lunges
OHS 45#

Skills:
Rope climb
Deck squats
Dbl Unders
Hanging leg raises


Week1
Bench press