1.) Cool Cat
5 rounds
20m Handstand Walk
20 Alternating Pistol Squats (pistol progression)
10 Chest to Bar Pull-ups
note: scale handstand walk with 20 shoulder taps from plank, box or wall depending on skill level. left right = 1
2.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
*3.) Every 2 minutes for 10 minutes 6 Push Jerk, start at approx 55% and add load each round
note: cycling is the name of the game
5 rounds
20m Handstand Walk
20 Alternating Pistol Squats (pistol progression)
10 Chest to Bar Pull-ups
note: scale handstand walk with 20 shoulder taps from plank, box or wall depending on skill level. left right = 1
2.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
*3.) Every 2 minutes for 10 minutes 6 Push Jerk, start at approx 55% and add load each round
note: cycling is the name of the game
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Brittany Nohr
Team wod w/ Danielle!
8:15 pistols and hs walk, ring rows for c2b and then lots of mobility
7
0
Bruce Hoffort
23-ish then DNF
Hammy down (again). Box plank HS touches. Short box pistols. Purple band CTB. All the scaling.
7
0
Danielle Sherman
Team WOD with Britt
8:15 class after. Pistols good. HS holds and shoulder taps. Parallel ring rows. Went and bought coffee. Afternoon of sledding
7
0
Pauly VanderKelen
HG
EMOM10: 11 American KB swings @ 70# for 110 total/ 5x5 HBBS every 2:30 @ 290#, first and last sets unbelted / Drop set: 1 set of 10 @ 245# felt so light! / 5x10 barbell goodmornings with 135# / Rolled out quads and hams with the Rumble Roller. Grilled some chicken. Assembled Rogue plyo boxes :)
2
0
Theresa Rosenquist
18:47**
**Mega Mods: HS sh wgt shifts ×40/16" Box pistol/30% were C2B. ALL the tABata stuff -> Yoga.
5
0