Max Handstand Push Ups in 5 minutes
Max Kipping Pull Ups in 4 minutes
Max Weighted Ab Mat Sit Ups (35/26) in 3 minutes
Max Plank Ups in 2 minutes
Max Ring Dips in 1 minute
Strength: Power Clean 2-2-2-2-2-2-2 (work to a heavy 2 unbroken set then 2 sets to work to heavy broken)
Supplement Recommedations-CrossFit Football
The Benefits Of Assistance Gear
“As each day comes to us refreshed and anew, so does my gratitude renew itself daily. The breaking of the sun over the horizon is my grateful heart dawning upon a blessed world.”~Terri Guillemets
PC 85/90/95/100/100/105/110=fail
WOD : dips 25. HSPU 28. Pull Ups 47 Abs 70. Plank Ups 40 = 210
PC 85/105/115/120/125
WOD 1:30 sec HS hold, 20 kipping, 84 w/ 26 lb KB, 35, 15/purple
PC 255
WOD 41+28+32+16+21=138 (SP 50lb DB for HSPU)
power clean 155 up to 215 43 hspu/30 kipping/ 80 abmat/ 51 plank/ 1 dip
Power Clean 2 UB 175
wod: hspu 21 rx’d, pullups 35, abmats 64, plankups 30 and dips 12
PC – 85/90/95/100/100/105/110/110 fail
WOD –
40 HSPU (45lb + ab mat
42 Pull ups (red band)
65 sit ups rx’d
35 plank ups
14 dips (purple band)
21-15-9
Thrusters
HSPU
5:50
PC – 85/105/115/125/135 – 140 (2)/145(1)/150 (1 PR)/155 fail
WOD: RD 25, HSPU 19, pull ups 55, ab mats 83, plank ups 40
practiced kipping HSPU got 5 in a row!