Active Rest - Run and Handstands

Took it easy today.  Did some warm up then ran 1.5 miles, then worked on Handstands starting with Headstands first.

jp

Front Squats

Today was five rounds of 3 front squats.

135-140-145-145-150

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HSPU, Pull-ups, Kettlebell, Sit-ups, Burpees

Tough work out…

For time:

30 Handstand push-ups (Assisted)

40 Pull-ups (4 groups of 10)

50 Kettlebell swings, 1.5 poods (1 pood used)

60 Sit-ups

70 Burpees

Time: 23:15 and lots of sweat

jp

Wall ball shots and Muscle-up progression

The proscribed called for Muscle-ups which I still don’t have, so I subbed Muscle-up progressions, using the same number of plank ring pull-ups and assisted ring dips.

50 Wall ball shots, 20 pound ball

10 Plank Ring Pull-ups and Assisted Ring Dips

40 Wall ball shots, 20 pound ball      

8 Plank Ring Pull-ups and Assisted Ring Dips

30 Wall ball shots, 20 pound ball

6 Plank Ring Pull-ups and Assisted Ring Dips

20 Wall ball shots, 20 pound ball

4 Plank Ring Pull-ups and Assisted Ring Dips

10 Wall ball shots, 20 pound ball

2 Plank Ring Pull-ups and Assisted Ring Dips

Time: 22:45

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Row, GHD, Deadlift

Couldn't get outside due to the weather so I couldn't get the main site's work out which needed walking with an overhead weight 20 yards.  So to sub I did the following in the basement.

Row 500
30 GHD on the ball
10 Deadlifts at 135#

Three rounds for time
Time: 15:40

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Hanging Power Clean & Burpees

Three rounds for time

Hanging Power Clean (Rx: 135 completed at 95) x15
Burpees x15

Time: 11:53

Warm Up was the Cross Fit Warm up as usual.  Walk the dog to cool down.

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Back Squats and Ring Dips

Today’s work out consisted of 5 rounds for time of

3 Back Squats

20 Ring Dips

I did 135# squats and assisted Ring Dips ( feet on floor in front like doing dips off a bench)

Time: 13:50

I hate dips

jp