Warmup:
-50 sec handstand hold, then 3 rounds of:
-5 Ring Dips
-Max L Sit Hold (7, 7 14 seconds)
-9 Back Extensions
I'm pretty sure the handstand hold was a PR. I am trying to improve by 5 sec every time I attempt the hold with the hope of getting to 2 min by the end of the year. Also, this was the first time I have ever been able to do an RX'd L-Sit. Consider me inspired by watching the CF Games on ESPN2.
SWOD:
-Weighted Pullups: 10x3, 20x3, 30x3, then
45x3, 55x3, 70x3, 80x3, 85x3 (PR)
75x3 was my previous PR coming into today and I beat that number on two different sets. When I first joined The Compound a little over a year ago, my 1RM was 70#, so to get 3 @ 85 was huge.
CFE Recovery WOD:
3 Rounds for QUALITY of:
-15 Kb swings @ 44#
-15 Pushups
-15 Ring Rows (feet approximately 2 feet below rings)
-15 GHD Situps
-15 Hip Extensions
This WOD was meant to be recovery, but after a pretty full day of gymnastics, this taxed me pretty good. Hopefully it doesn't ruin my goal of a sub-4 min Fran tomorrow!
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