Easy day (again)

Then off to GK...
Worked on Planches and Proper Ring Swing technique.
Good night of practice tonight!

TUESDAY

At TUFF: Max Pullups + some Butterfly Practice

AT YMCA: 

Worked on Iron Cross, Lever Progressions, Muscle Ups, Swings etc. 

Warm up:
EMOM -
6 Burpees
6 Air Squats

9-7-5
Pull Ups
Box Jumps

Team WOD:
(Me and Jordan)

2k Row (250m intervals)
1k run (100m intervals)
175 Abmat Situps
150 Release Pushups
100 20lb Slam Balls

Completed in: 24:40


* I did the last 500m on Row, since couldn't run at all. Then I did the first 125 situps, plus the last 25.  Jordan picked it up huge on the Pushups and Slamballs


Cash Out:
Front and Rear Lever practice.

Thurs and Friday were strength stuff, 5x5 on some movements.
HSPU < Deficit with Weighted Vest
Pullups
Etc

THIS WEEKEND< WE DID OUR CF KIDS CERT! Awesome time

Tuesday, October 4th

Warmup:
General for the day

WOD1: Weighted Pullups
5x5 with no weight
then 5x5 with 25# DB
few sets of chinups

WOD2: HSPU
5x5

Cash Out:
1 hr later
YMCA Gymnastics,
Lots of HS Walks, Parallette Holds etc

Day of CORE

All Core and playday today

Consisting of:
Windshield Wipers from Pullup Bar
Planch work
Pbar Handstands
Handstand Holds against Wall
Toes to Rings (with butt on floor)
L Sit holds

Warmup:
Pushups
Strict Pullups
Some Mobility

WOD1:
1 MU, 10 Dips
2 MU, 8 Dips
3 MU, 6 Dips
4 MU, 4 Dips
5 MU, 2 Dips
***Dip in the MU, does NOT count towards the Dips for set.
***Ended up doing 2 extra MU, from not finishing a set of dips
Time:  6:22

Cash Out:
Sled Pulls
(seated, with feet pushing on tire)
Sled w/90# approx 50ft
:10 / :10 / :10
Sled w/ 140#
:12

REST DAY

Took another one!  Pretty sore today, was busy day. . .will get back after it tomorrow. Iron Cross work, wooohoooo!