Finish with L-Hangs

Feeling good and my back is better each day. Walked another 18 holes of golf this morning. The walking is probably helping too.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 10 rounds
    • 100m Run
    • 10 Suitcase Deadlifts (72# KB)

The runs were just a slow jog to loosen up.

WOD

5 rounds

  • 10 Ring Rows
  • 10 Burpees
  • 20 Goblet Lunges (53# KB)

I like this one because I need the ring row work, burpees keep up the intensity, and weighted lunges or good for the legs. I finished in 10:22.

Finisher

7 rounds

  • L-Hang (MAX)
  • 7 V-ups

Surprisingly my abs are sore today from the sit-ups we did yesterday. That rarely happens. I did mostly L-hang in the first round but after that it was a bent knee hang. The hangs sucked and I’m pretty sure I’ll be feeling them the next couple of days.

I stayed after a bit for open gym. Did some DUs and sucked so gave up on them for the day.

Strength

Shoulder Press

  • 5 @ 85#
  • 5 @ 105#
  • 5 @ 115#
  • 3 @ 125#
  • 3 @ 135#
  • 1 @ 140#

That’s a new PR, beating my old one by 5#.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s