WOD
Rest Day.
My best advice to you is, if you have come in Monday, Tuesday, and yesterday, take the day off. This has been an extra tough cycle and sometimes the shortest path to improving ability is to make sure you are getting enough recovery.
Pushing yourself to the limits as we have the past three days needs to be followed by a full day off. Sometimes this means not doing a darn thing or maybe it means you go out for a short 10 to 15 minute recovery jog. It could just mean you go outside and do about 10 minutes worth of dedicated dynamic stretching. You could even play a sport while holding back the intensity.
V and Simon trying to out-row each other. Or at least they should be.
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50 Day Handstand Pushup Challenge. This friday before the actual WOD, we will grab a baseline for everyone that comes in. This baseline is one set of as many handstand pushups as possible. From here, you will follow in a fasion of doing one hspu the first day, two the second day, three the third day and so on until day 50 in which you will do 50. There are many rules that this challenge as well as yourself will adhere to in order for it to be reliable and valid.
Click here for the the actual rules and regulations. Please read carefully so there is little confusion come this Friday.
Angela - in regards to your comment on clapping pushups, I admit there were a few that I splatted onto the mat after getting the clap in, not pretty - I gotta remember to come out of the "vogue" pose as quickly as possible ;)
I did 21-15-9 135# DLs and 1.5 pd KB swings, and 7-5-3 pinch-grip farmer walks with yellows. 9:32.
http://www.omaha.com/index.php?u_page=1208&u_sid=10484986
5 rds:
12 military press (45#)
12 back extensions
we didn't time it. it felt good just to move a little after yesterday's tormenting.
great job to the brave 3 that did yesterday's just because.
I must have missed that class.