Thursday - 100722

Thursday, 100722

Buy-in: CFWU X 3 (push-up, kip swing, ohs, samson)

WOD

7 minute AMRAP
225# Deadlift, 7 reps
14 pistols - supported
21 double-unders

2 rounds + 10 pistols

Cash-out: Pike push-ups @ 3X10, followed by handstand holds/ partial rom hspu's

Notes - Still cannot do pull-ups due to back muscle pull. Kip swings feel fine, everything else feels fine except pull-ups.

Double unders suck. I could barely do singles after the deads. Killed my time. Getting better at pistols already.

Front Squats & Hill Runs

Hit two WOD's today -

@ Office Gym, Mid Day

warm-up:
100 X 3 jump rope

wod:
front squat 5-5-5-5-5
185-185-185-185-185

skill work:
pistols (supported)
2X10 L/R

@ Home, Evening

1 mile warm-up run

10 X Hill Runs (Saddler Hill)
12:45

1 mile cool-down run