HSPU slow negatives density for 2 on the min, Pistol Density for 5 per leg on the min [alternate each for 20 min]
Enter the Barbell 21-15-9 [completed in 6:17]
Overhead Squat (95#)
Sumo Deadlift High Pull (95#)
Kroc Rows [one arm bent over row for high repetition] 1x40 reps (50 lbs kettlebell)
Tabata Heavy Bag 16 rounds of 20 sec on 10 sec off [1 min of rest in between Rounds 8-9]
Bridges ups for 15 reps
Reflection
I crushed the Crossfit WOD and I felt really good on the Tabata Heavy Bag. My shoulders felt fatigued on the HSPU so I focused on doing slow negatives.
Quote of the Day
"Continuous effort - not strength or intelligence - is the key to unlocking our potential."
~Winston Churchill
Enter the Barbell 21-15-9 [completed in 6:17]
Overhead Squat (95#)
Sumo Deadlift High Pull (95#)
Kroc Rows [one arm bent over row for high repetition] 1x40 reps (50 lbs kettlebell)
Tabata Heavy Bag 16 rounds of 20 sec on 10 sec off [1 min of rest in between Rounds 8-9]
Bridges ups for 15 reps
Reflection
I crushed the Crossfit WOD and I felt really good on the Tabata Heavy Bag. My shoulders felt fatigued on the HSPU so I focused on doing slow negatives.
Quote of the Day
"Continuous effort - not strength or intelligence - is the key to unlocking our potential."
~Winston Churchill
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