[youtube=http://www.youtube.com/watch?v=P6EyczonR54?rel=0]
Strength
Split Squat @ 30X1; 5 sets of 5 per leg; rest 1 min btwn sets
WOD
5 rounds for time:
- L-pullup x 10
- Burpee to 1′ target x 10
Notes
- Scale the L-pullups to pullups plus a 15-second L-hold.
split squat @15# except round 4 at body weight. ugh.
WOD: 12:25 (scaled pullups to 3 reps tuck, 7 reps kipping)
Split squat @ 15#
WOD: 12:00 (kipping pullups w 15 sec L sit holds – Burpees to 8″ target)
SS 20# without falling down which is a marked improvement
WOD 8:18 RXish. I say “ish” because my hamstrings are too tight to straighten my legs but my knees were above my hip and my feet were about in line with my hip.
45# kbells
7:47. a few L’s then switched to straight and strict
SS with 2×53# KB – this was a lot harder than I anticipated, especially with the 3 second down part!
WOD: 6:51 with a jump to about 18″ as I was too lazy to set up 1′
SS: 25# DBs
WOD: 13:16 (purple band strict PUs w/ 15 sec L hang)
SS: 30# (Right side leg on box, left side leg on ground)
WOD: 9:31 with 5/tuck PUs per round
SS: 35lbs
WOD: 10:15rxish
SS: 20 – 25# KBs
WOD: 13:32 (messy strict tuck pull ups)
SS: 0, 0, 10, 20, 25
WOD: 9:45 about, PU-(10, 10, 5, 5, 6)
SS: 20#s
WOD: 10:05 (scaled to 5 L-sit pull ups per round)
53#
9:29 rxish
SS: 15#s
WOD: 11:03 (6 strict PU + 15 sec hang)
split squats: up to 53# per hand
SS:30# should have gone heavier.
Wod: 6:15Rx