"John Boy" demonstrating the full hip extension at the top of the squat. The hip extension is key to maximizing full power and speed in all movements....like Wall Ball and Sumo Deadlift High Pulls today.SWOD: Handstand Holds. Accumulate 5:00 upside down.
Metcon: 21-18-15-12-9-6-3 reps of:
- Wall Ball (Heaviest ball possible to a 10' target)
- Sumo Deadlift High Pull (75/45)
Post the results to comments.
Metcon: 21-18-15-12-9-6-3 in 22:36 of:
ReplyDeleteWall Balls-10 lbs
Sumo Deadlift High Pulls-45 lbs
Handstand hold 1:30 )(at time)
ReplyDelete21-18-15-12-9-6-3 45lbs 22:43
SWOD: 5 min (broken into 2 x 2:30). 6 sets. Best was 1:05
ReplyDeleteMetcon: 7:21
MetCon: 19:58
ReplyDeletegoal: under 18
5 min hspus
ReplyDeleteMetcon 14:20
SWOD: THANK YOU Steffanie for helping me!!! Your the best!! :)
ReplyDeleteMetcon: 10:26
45lbs and 10lbs wall ball
Swod: 5 min handstand holds
ReplyDeleteMetcon: 15:55 #14 ball/10', #65 SDLHP. My wall balls need improvement. I didn't always make it to 10'.
Thanks Greg for the tips.
SWOD: 5 minutes on floor and paralets.
ReplyDeleteMETCON: 12:34 @ 95lb
Why do I have a feeling Nicole is going to break us. This comp is going to be intense, so if a little sweat and puke is what it takes, I'm there.
SWOD 5 min
ReplyDeleteMet Con: 18:00 55# SDL, 14# WB
I was lonely but Nicole and Greg were there for me.
You're welcome Kristen!! That was fun :)
ReplyDeleteMetcon: 14:21 65# SDLHP, 14# wall ball to 10'
#55 SDLHP not #65!!!!
ReplyDeleteSWOD 6 sets to get to 5 min. best was 1:12
ReplyDeleteMetcon: 10:55