CFG - Lacey
1200 - 7 of us
Warm Up
inchworm + push-up
scap push up
single arm kb press
side plank rotation
single leg kb rdl
reverse snow angel
light american kbs
hollow hold / superman
Metcon
"Strict Diane"
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups
I scaled this to 135 DL and 15-9-6 Box HSPU
I went 12/9 - 7/4/4 - 6/3 on the DL and 4/3/3/3/2 - 4/3/2 - 3/2/1 on the Box HSPU. Total time was 7:41.
Repeat of 9/30/2021 - I used 155# and same rep scheme on box hspu and finished in 6:53??
Accessory
Every 2 minutes, for 18 minutes (3 sets) of:
Barbell Hip Thrusts (6 reps @ 21X1)
Band Pull-Aparts (30 reps @ 1010)
L-Sit (60 seconds (accumulated time))
Hip Thrusts were light at 135#
Band pull apart were OK
L sit was a challenge and I tried to go 10 on 10 off for the 2 minute window.
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