But it was wet…
A: 10 min handstand practice
B1: TGU – tough single (each arm) 1-1-1
B2: weighted chins – 3-3-3
C: 3 rounds for time:
– 15 slam ball
– 15 double press (KBs/DBs) try and strict press the whole way. But push press if you need to
– 30 sit-ups
Post TGU and weighted chin loads plus metcon times to comments.
QUICK UPDATE: No lunchtime session today.
A: Turkish get-ups (8mins) – work up to a heavy single each hand.
B: KB clean & jerk ladder (for 10mins)
C: 100 Russian power swings for time (24/16kg)
— 4 burpees on the minute, every minute.
OK, so we’ve locked in 18 peeps and it’s going to be awesome! If you’ve paid – great. If you haven’t, I’ve fronted the cash for the rest of you so you’ll owe me tomorrow.
Warm up: KB prehab: arm bar stretches, TGUs
A1: weighted pull-up 3×5
A2: superset with light (unloaded bars) pendlay rows 3x 6-10 reps
B1: weighted sit-ups 3×10
B2: 40 unbroken double-unders (or max unbroken reps)
C: 5min ‘Me Impossible’
* 20 push-ups
* 30 box jumps (30″/24″ step down)
Post pull-up and sit-up loads as well as completed double-under reps to comments. Post how far you got through the metcon too…
A: 10 min mobility
B: 50 Turkish get-ups (25 each hand / keep it light and break it up as you please)
C: 4 sets with intent (3min cap for each set)
Post thoughts to comments.
31 days ago I started fundamentals with Sean and 31 days ago I started the paleo diet. Today I broke it. Long story short I was invited to a tradition Italian family lunch to celebrate their grand daughters engagement with a vibe not too dissimilar to ‘The Godfather’. I was too polite (scared) to knock back the 90 year old ‘nonnas’ lasagne. OMG it was a brick in my stomach. “So this is how it all ends” I said to myself trying to down the last of the cheesy italian dish…
TGU for Turkish get-ups that is…
lite 'Arnie' (25min cap)
21 Turkish get-ups, Right arm
21 Overhead squats, Left arm
21 Overhead squats, Right arm
21 Turkish get-ups, Left arm
Keep it light enough too keep moving. eg. use a lighter KB/DB for TGUs and OH squats but go heavier for swings.
Ash, Jo, James, Jamie, Rosey, Nick, Becca, Melissa & Ben threw down at this morning's epic workout: “Whitten” (via the main site)
Awesome effort to everyone for having a crack and thanks Sean for setting a 40 minute cap (to make the pain stop and ensure we could actually function(well kinda) for the rest of the day) Only a couple made the cut RX'd: Good work Ben and Rosey! Pics of this morning's WOD are now up on Facebook.