CFG - Lacey
1130 - 6 of us
2 rounds of
2 inch worm push-up
10 single arm OH KB press (each arm)
10 single leg RDL (each leg)
5 each side plank rotations
5 reverse snow angels
10 American KBS
Build to deadlift wod weight; prep HSPU
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups
I scaled this to 155# Deadlift and 15-9-6 Box HSPU. I finished in 6:53, much faster than the last time I did this wod on 1/6/2020, but I did reduce the volume of HSPU and tried to make it more difficult. My deadlifts felt wonky and I went 9-6-6 then 6-6-3 and 5-4; the box HSPU were better 5-4-3-3 then 4-3-3-3 and 4-3-2. I have a sneaky suspicion that day 5 of no sugar is messing with me.
Every 90 seconds, Three sets of:
Barbell Hip Thrusts ( 6 reps @ 21X1)
Band Pull-Aparts (30 reps @ 1010)
L-Sit (60 seconds (accumulated time))
This was meh. I did the hip thrusts at 155# and used a light band.
L-sit was hanging from the rig. I went 15 second tuck; 10 second rest; 15 second tuck; 10 second rest and 15 second tuck. On rounds 2 and 3, I used the same pattern, but the 15 seconds was both legs up for 5 seconds, lower one leg for 5 seconds and then lower the other leg for 5 seconds.
3 sets Reverse Hyper 10 reps at 90#
3 sets of Alt DB curl 8 reps at 20# dumbbell