So many fun lifting implements available to play with at the beach. After the SLIPS I warmed up with a variety of rock throws to warm up my shoulders and hips. Performed some driftwood Sots press and overhead squats as well as some single arm log presses and twists. Then I did some log over-the-shoulder cleans. Though it had been raining when I left home, the sun was now out and Tower beach was the busiest I’ve ever seen it. I had to search around for a bit to find a log heavy enough for the 5 rep clean & jerk that no one was sitting on. Along the way I ran into Alison & Davin and their new baby. All three looking healthy and happy!
The log wasn’t especially heavy but was certainly enough to get my heart rate elevated for reps of five. A couple young guys passing by saw me lifting and wanted to test the weight. The log looked slender enough but after deadlifting it 6 inches from the beach, they determined it was heavy enough and went on their way.
Friday WOD
Equipment:
heavy to medium heavy implement to lift
Warm Up: SLIPS
4 mins Stretching
Alternate between:
1 round Yoga Flowh (left & ride side)
5x OS Full Body Rock
4 mins L-Sits
Alternate between:
Max L-Hold seated on ground
10 L-Raises over a target
4 mins Inversions
Alternate between:
Max Handstand Hold
5 attempts at Crow Pose
4 mins Planks
1 min Shoulder Tap planks
1 min Left side plank with oblique twist
1 min Right side plank with oblique twist
1 min Plank Pull throughs
4 mins Scales
2 rounds:
1 min Scales
1 min Scales with eyes closed
Tech
Clean & Jerk
WOD
Every 3 minutes:
5 C&J @approx 70% 1 rep max
If using lighter weight go for max reps in a minute
Cool Down
Dragon/Pigeon Pose
Hip Cross Overs
Shoulder Pull Overs