Barbells and Bikes: Wednesday: 07.13 3 sets not for time: 1/side Turkish get-up + windmill, moderate (44) :60 freestanding handstand hold practice - much better this week...not good, but better! + A. Front squat, 8 x 3 @ 60% 1RM(185), 10X1; begin a set every :60 - felt slow on these today... B. Alternating DB rows from plank position, 3 x 12-16 total (6-8/side); 2:00 rest 45-55-60 + 8:00 @ 80%: 10 wall balls, 20 to 10 8 strict toes-to-bar 6 strict handstand push-ups 3+22, SHSPU were rough today, I need to stay tighter in the STTB too... + 3 sets: :20 row @ 97% effort 3:10 rest 120m-121m-122m #CrossFit #crossfitmasters

Wednesday, July 13, 2016

Wednesday: 07.13 3 sets not for time: 1/side Turkish get-up + windmill, moderate (44) :60 freestanding handstand hold practice - much better this week...not good, but better! + A. Front squat, 8 x 3 @ 60% 1RM(185), 10X1; begin a set every :60 - felt slow on these today... B. Alternating DB rows from plank position, 3 x 12-16 total (6-8/side); 2:00 rest 45-55-60 + 8:00 @ 80%: 10 wall balls, 20 to 10 8 strict toes-to-bar 6 strict handstand push-ups 3+22, SHSPU were rough today, I need to stay tighter in the STTB too... + 3 sets: :20 row @ 97% effort 3:10 rest 120m-121m-122m #CrossFit #crossfitmasters

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