10/23/2014 1800 WOD
Thursday -
Warmup:
3 Rounds- 5 Hollow Inch Worms (3 sec pause), 10 Zombie Walks, 20 Mountain Climbers (each side)
10- Windshield Wipers
Skill: 15 min rope climb practice
Conditioning: 21/15/9 reps for time of
KBS (70/53)
HSPU (scale to wall walks 7/5/3 or push press at above rep scheme)
Mobility:
2 min banded shoulder stretch each side
2 min foam roll lats each side
Good at rope climbs, need to work on grip strength and descent. Only skinned my shins up a tiny bit!
First 21 KBS at 53 pounds done unbroken. 7 wall walks, form fell apart some towards the end due to shoulder strain/fatigue.
Second set of kettlebell swings was broken into three sets of five each
Five more wall walks, progressively degrading in form
Five kettlebell swings, then two and two, and push press for 95# for three, then switched to a 75 pound bar for the remaining 6.
Final time: 9:30







