A1. Bench press, 5-3-1 (+); 2:00 rest
A2. Strict pull-ups, 3 x AMRAP; 2:00 rest
B. DB external rotation, 3 x 8-10/arm, 3010; :60 rest
+
2:00 max calories on AirDyne
1:00 rest
Handstand hold, as many seconds as possible
Part 2 is scored as calories + seconds in hold. Post notes to comments.
Heather and Andrea whip through double-unders.
OPT Big Dawg Challenge #3 is Sunday, January 16th – register here. Also, a few changes to bring in the new year, including a new website, online/automated payments, and a 30-day Primal/Paleo challenge. Stay tuned…
Advertisement
92×5
8/8/7 strict pull ups
Rowed for calories: 18
Handstand hold x 72 seconds. (my left shoulder was my limiting factor. Turning 40 is hard!)
90 total.
A. Bench 5-3-1
170 (5) PR
B. 7-11-21
GHD sit-ups
45lb sots press
strict pull-ups
10:13
last round of pull-ups was killer
A1: 90
A2: 4 ea rd, bb
B: left-9# 10 rep, right-4# 8 rep
AirDyne + LFP
37+ 60
Deadlift 1×5@305
Airdyne/HSH: 55 80=135
Then some runnin’ with Will.
Be back tomorrow YEY!!!
5k trail run with dog, still quite snowy
5min rest
3 rnds
5 front squats 135
10 strict pull ups
20 ghd sit ups
2min rest btwn rounds
2:05, 2:10, 2:45
From yesterday:
Bulgarian Split squat: Passed 8/
3 rounds of 75 DU’s and 25 burpees: 14:41 (DU’s were a struggle today)
7 hours at Coco Keys indoor waterpark…that is a long freakin time.
Bulgarian Split Squat: 8/8
Squat: 2x3x295
GdMrngs: 2x8x205
2:00 Airdyne; max cal: 69
Max handstand hold: 43. Triceps were done after Airdyne.
A1: 95×3
A2: 5-5-5 (bb)
B: did 3×10 with 10# on each arm
33+74 = 107
5 Sets:
10 DL @ 245
50 DU’s
5 sets:
10 pushups
10 ring dips
Ran a mile with Glenn.
1 set of 7 reps 30X0 @ 16.5: trap 3, ext rot, powell.
A1: 162 (7)
A2: 6.4.4
B: 16 lbs 3 x 10 reps per arm
+ 58 AirDyne and 45 Handstand
A1: 75 (1)
A2: 12-8-11 (I think – Blue and skinny green band) Need to work on not kipping while trying to do strict!!!
B: 3×10 – 7 or 9#
and 24 + 37 = 61
Good job on your handstand Cindy!! You were awesome!!