Tuesday, July 12, 2011

SOSH

skill
headstand holds 
-progress from frog to both knees to one leg to both legs 
-tight core/hollow rock 
-press into handstand S L O W L Y with control 

focus
squat clean 

work
5RFT 
165/115 squat clean x 5 
handstand push up x 10 

extra credit
rope climb amrap in 6mins


TO BE OR TO DO?




2 comments:

  1. tb12 July, 2011 13:41

    Rapids Crew ~

    Britt ~ 6am (ALONE) ~ 18:51 (155#)

    Syd ~ mod HSPU ~ 12:32
    Feidt ~ mod HSPU ~ 15:50
    Hepp ~ Rx ~ 19:11
    tb ~ Rx ~ 19:32

    HSPU were awful...I never got a full set of 10...by Rnd 5 I was doing 2 and coming down...
    On the positive side...Never broke the 5 Sqt Cleans!

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  2. rob in ger12 July, 2011 16:23

    hi folks over yonder!
    we did the following today:

    deadlifts up to 100x5, 120x5, 130x5, 140x5,150 x4, 160 x 4 and 180kg x 3.

    then today's "sosh"
    jean. rx'd 15:48
    rob. 17:52 rx'd

    then after 20min pause we did yesterday's "Dunzo".
    jean.rx'd. 4rds + 10 r-dips and 5 kbs(full)
    rob.rx'd. 5rds. + 10 r-dips and 15 kbs.

    could have had another round. However, I was experimenting and took a min. off between rds 2 and 3.

    The Games are coming closer! Thanks guys!!!

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