11/11/14

15min Free HS Hold / Free HSPU Play/Practice

Finally noticed the huge difference locked out elbows makes. Makes my whole spine stiffer and more stable. Had the best group of walks ever for avg distance.

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5 Rounds for time:

15 KB Swings @ 2pood

10 Strict HSPU

Goal: 12 or less

Time: 17:40

All kbs ub

R1: 2:00, did 5,5 hspu

R2: 5:35, 3,3,2,2

R3: 9:38, all 2s

R3: 13:33, all 2s

R4: 17:40, a quick 1,1 then 2s

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4 Rounds NOT for time:

8 Strict TTB @6141 (hold HB position @ bottom)

10 Single-leg Stability Ball Shoulder Bridge Leg Curls ea leg

12 Alt Supine Windshield Wipers

14 Wall-facing Shoulder Taps

16 Arch Body Rocks

18 Hollow Body Rocks

20sec Side Plank ea side