Thursday, October 28, 2021

SLIPS - OHS

Thursday, October 28, 2021

CFG - OPEN GYM

1130

SLIPS

Stretch - Hip Hammy, Crossover Symmetry, Foam Roll

Scales - left leg front and back 30 sec, right leg front back 30 sec

L-sit - EMOM 4 max effort, about 6-10 seconds

Inversions - hold, HSPU to 2 abmats 2-1-1-1

Plank - 90 second hold on elbows

OHS

6x20
5x25
3x30
2x35
2x35kg

Pull-ups

EMOM 5-3-2-2-2

GHD Sit-ups

5-5-5

GHD Hip Extensions

5-5-5

55 minute total workout.  CFG WOD was the hero workout Schmalls.  This is no small effort and not something I was ready to tackle today.

Schmalls (Time)

Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m
One Legged Squats = Cossack Squats
Kettlebell swings = 16/24 kgs

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