Skill:
Handstands
5 min
Work on hollowing out back, and 'looking through' w/ shoulders completely engaged. Use the wall or free-stand.
(Last completed 5/17/10)
WOD:
"One Bar AMRAP"
12 minutes/AMRAP
5 Overhead Squats 95/65lbs
7 Hang Power Cleans 95/65lbs
10 Sumo Deadlift High Pulls 95/65lbs
or
Heavy option:
3 OHS 115/85lbs
5 HPC 115/85lbs
7 SDHP 115/85lbs
(Last completed 2/23/10)
Post rounds and thoughts to comments.
Posts
6 comments:
Went for the heavy version and came up two reps short of 10 rounds. (finished them despite)
Came in to the gym today a bit sluggish. Left feeling great! Great seeing everyone today and nice job!
Handstands were fun, working progress. Mark, nice handstands!
Great WOD for a Sat morning.
Nice work Mark keeping everyone organized with a big group and all those bars!
Rx'd 6 rds
OHSQ getting better.
Nice job Doug and Tony R going Heavy
Great Job everyone!!
Rx'd 5 rd's+5 ohsq
Have a great weekend see you all on Monday!
Came in to make up Diane and WOW! So awesome to walk in while the WOD was in full effect! Great group and energy!
Coach, thanks for letting me get in and get it done.
Legs still feeling Thursday's WOD. Posted it to Monday.
Have a great weekend everybody!
Glad I went today...was debating.
I'm addicted to it.....getting grip on bar and hearing "3,2,1. You're in" a rush like no other. And love sharing the experience with fellow crossfiters. Looking forward to PR challenge in March...plan on crushing it, can't wait.
Got 6 rounds at 85 lbs. Shoulders were not up to rx it. Still working on flexibility on ohsq's.
good work Tony
went for heavy: 7 rnds + 1
weighted dips after 3 sets of 3: 40 vest / 1.5 two pd for last two sets
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