- Handstand wall runs: 1 set of 50
- Headstand practice
- L-sit on paralletes: 10, 10, 10 seconds
2)
Atlas stone work:
- Warmup w/ 100lb stone
- Full extension w/ 220 x 2 sets
- Full extension w/ 240 x 2 sets
3)
For time:
- Run 1 mile
- 21 thrusters @ 95 lbs
- 21 ring pull ups
- Run 1/2 mile
- 15 thrusters @ 95 lbs
- 15 ring pull ups
- Run 1/4 mile
- 9 thrusters @ 95 lbs
- 9 ring pull ups
TIME: 20:51
4)
Re-learn back tuck
* A lot of good things today. Was able to do 50 consecutive handstand wall runs for the first time. Lapping the 240 atlas stone was really easy, which it never has been, and I was able to extend with it, which I've never done. Set a PR on the 1 mile run at the beginning of the wod @ about 5:38. However, the rest of the WOD was a crusher and I finished slower than I wanted. Still satisfied though.
Upcoming Goals:
"Elizabeth"
21-15-9 reps of:
- Clean 135 pounds
- Ring dips
Goal = sub 7:00
3 mile run
Goal = sub 21:00
Clean and Jerk: 7 sets of 1
Goal = 250 lbs
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