CFSB Day 134
It’s officially back-off week and we’ve got a new standardized warmup. Here’s version 1, done 3x:
- 20 Hollow Rocks
- 15 Squats
- 10 Pushups
- 2 Muscle Ups
- 10 Strict Pullups
I added the MUs to get more exposure to these bastards on a regular basis. Today’s back-off WOD was 20 minutes, not for rounds:
- 8 Reverse Spiderman Lunges (each leg)
- 10 Prone Angels
- 12 Hollow Rocks
- 14 Calories on the Rower
Finished 5 rounds and the lunges. The goal on the rower was to hit the calories in the fewest pulls possible. I did it in 13 pulls, 12, 11, then 11. After that I did some Turkish Get Ups because I had time and I was bummed to miss them yesterday.
- 3 x 45lb
- 2 x 75lb
- 1 x 95lb
- 1 x 105lb *FAIL*
Just kinda gave up on the last attempt because I was cooked. Then I did some more muscle ups to practice them while I’m fatigued. I got 3 in a row and failed on number 4. Need a more explosive transition.
