Complete as many rounds as possible 20 minutes of:
15 GHD Sit-ups
15 Back extensions
Post rounds completed to comments.
Diet as Dogma
Post thoughts to comments.
8 + 11 as Rx’d
Slowed a bit having to wait for an open spot for the GHDs and Back Ext, but it was all good. Great group today with lots of energy.
Happy Thanksgiving everyone!
5×2 Back Squat
5×5 Bench Press
As many rounds as possible in 15 minutes:
5 Strict Pull Ups
7 Push Press @ 65% of body weight (125#)
9 Knees to Elbows
10 rounds even
7 rds + 15- Same here; stood around a little waiting for things to open up, but still a good WOD!
Hope you all have a blessed Thanksgiving!!
Happy Birthday, K-Lo, my birthdate twin!!
500m Row: 1:33 (400 lunges yesterday slowed me down)
rest 12 mins
20 70#DB Swings
Thanks for the response yesterday Russel
CF Oahu Turkey Day Partner WOD:
5 rounds for time (each partner) of:
40 DU’s or 120 SU’s (I did the 120 SU’s)
20 Ring Dips (w/band)
10 Deadlifts @ 145 lbs
As your partner was completing their round…
16kg KB Farmer’s Walk*
(basically holding the KB and walking around in circles)
*If you drop the KB or set it down, your partner has to start their round over.
Time – 40:32
Loved the partner workouts! It definitely pushed me more.
Patellar tendonitis of left knee….swollen….annoying…sucks. (I’ll need to consult with Howard before i dx myself). Anyway. Warmed up with DU’s and that wasn’t gonna happen today. made up my own.
5 rounds for time
20 chest slap push ups
30 shoulder to knee SU’s
The shoulder combo of slow push HSPU and explosive chest slap push ups was interesting….
Now….time to eat, drink, and celebrate the things I’m thankful for : ) Very high on the list is CFHSV and our little growing community. I’m truly grateful!
Back Squats 3×5: 235-235-235
Press 3×5: 135(3)-130(4)-125
Power Cleans 1×5: 175 (cut 2 set due to metal plates in GloboGym)
One arm DB snatch, singles: 30-35-40-45-50-55-60-65-70X
No gyms open on base today so I did this one in the engine bay.
100 jumping jacks
Anything involving squats after yesterday was a piss-poor idea.
Du’s and GHD’s unbroken. Made an effort to do quality back extensions, which made them so hard I had to break them up.
At home so I had to substitute on the GHD and back exts.
AMRAP in 20m
15 shoulder to knee situps
15 good mornings with PVC pipe
First 10 sets of DUs were unbroken. The good mornings stretched out the hammys, which felt really good after yesterday’s workout. I hope everyone enjoyed time with family and friends.
And everyone needs to wish Kevin Happy Birthday!
Happy Birthday Kevin and Kerri!
scaled workout to binge eat all day and drink a few beers tonight and a few tommorow for the game. Back on track Saturday