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Lifting Ourselves and One Another

Sunday, January 26, 2020


A1.  Hip and Back Extension – 8-12 reps (control) X 4-5 sets, rest approx. 90s

A2.  Single Arm Ring Row – 8-12 reps/arm @ 3010 X 4-5 sets, rest approx. 90s

A3.  Handstand Hold – 60s X 4-5 sets, rest approx. 90s

A4.  Medicine Ball Twist – 8-12 reps/side X 4-5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard

Comments: 8

A1. 12/12/10/10
A2. 12/11/12/11 per arm. First round were not tempo
A3. Unbroken x 4 – shaking like a 🍁 on my last round.
A4. 12 per side per round at 18/18/18/20/20
Thanks Shannon!

started at the bottom and worked up.
A4: 8/14/16/18 needed to start heavier
A3: 60 second hollow holds
A2: 4 sets x 8/side. Practically standing.
A1: 4 sets x 8 reps. I very strongly dislike these.

Thanks Shannon

A1. 12/12/10/10
A2. 8/8/8 per arm
A3. Broken every 10-15 sec for total 60 sec (with dowel) x3
A4. 10/10/10/10 per side. Leaned back as uncomfortably as possible but feet were still touching

Started with A4. Total of 3.5 sets. Thank you Shannon!

Forgot to mention for A2. I did horizontal hollows

Crap I meant A3! Sorry guys haha

A4: 14/16/20/20 – 12 touches per side
A2: 12 per arm – all at tempo
A1: 8/8/12/10 – I like these, they fatigue my back without causing pain.
A3: 30s handstand hold + 30s hollow rock – tried a 60s HSH but the shoulder wouldn’t support the weight for that long.😒

Thanks Shannon!

Learned something new with today’s workout, Thanks Shannon
completed all the sequences effectively,
A1 Hip and Back extension – have not had it articulated before to roll the spine and then open the back at the base/top –
A3 Handstand hold – but did some scaling, using a wall walk for the handstand – shoulder getting stronger, but mental block on kicking up to the wall.
A2 Single arm row – was a first for me, good core work
A4 Med Ball twist – 12 # / 14# went well
Again, thanks Shannon, good work everyone at 9 am on a Sunday!

A1: 10/10/10/10
A2: 10 per arm at a pretty decent angle to do tempo properly
A3: managed to do these unbroken! pretty shaky near the end
A4: 12 per side with 12lb med ball

Thanks Shannon

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