Saturday 12 November

Holly walking lunges

AMRAP 20 minutes:

  • 5 Handstand pushups
  • 10 L-pullups
  • 15 Walking lunges
Gold
  • 5 Handstand pushups (single abmat shim)
  • 10 Kipping L-pullups
  • 15 Walking lunges
Silver
  • 5 Dumbbell push press @ 40/30 lbs each hand
  • 10 second handstand hold against wall
  • 10 Strict band assisted pull-ups
  • 10 second L-hang or tuck
  • 15 Walking lunges
Bronze
  • 5 Dumbbell push press, scale load as needed
  • 8 Strict band assisted pull-ups
  • 12 Walking lunges
Warmup
6 minute AMRAP
  • 5 ring rows
  • 2 second L-hang
  • 2 x 35 ft, pick a dynamic movement
Squad pushup

 

Mobility Work
  • Shoulder internal rotation and adduction with band
  • Shoulder external rotation in overhead position with lacrosse ball

5 thoughts on “Saturday 12 November

  1. Awesome way to start my Saturday! Thanks Jeff for the motivation and push on my HSPU! Great work Christina this morning.
    Got 6rds + 12 reps. with kipping L-pullups

    1. Had a lot of fun today. Amanda killed it this morning 🙂 Also it was nice working out with Katherine or Catherine (SP?), Emily, and Alex!

  2. Finally got to work out today!

    500 double unders for time: ~15 minutes. My timer crapped out on me, so this is an estimate.

      1. It was! At 75, I wanted to quit at 200. At 200, I wanted to quit at 300. At 300 I said f#@% it and just finished out the 500. Glad I did!

        It really helped me focus on technique and relaxing/breathing while I do them. Started out only able to link a few, or if I was lucky, 10. But by the time I got to around 300, I was consistently able to link 15-20.

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