Strength:
Back Pause Squats
4-4-4-4 @ 65% 1RM
For Quality
Conditioning:
50 Knees-2-Elbows
50 Thrusters (45/33)
50 Double Under
50 Kettlebell Snatches (53/35)
50 Overhead Squats (45/33)
50 Sumo Deadlift High-Pull (45/33)
50 Burpees
For Time
Mobility:
15 Sit-ups to Pike
Couch Stretch – 2:00 per leg
Side Split – 2:00 per leg
For Quality
Post time and experiences to comments
Got all 4 sets of squats rx with a 5 second hold
Kettlebell snatches were bugging my shoulder
didn’t finish rx
squats @ 135#
29:00 Rx
SWOD:
4×4 @ 145lbs
CWOD:
**Made it through the 50 OHS at 21:12 (stopped at 1p)
Mod: 45lbs KB Snatch
SWOD:
4×4 @ 225
Love the pause, but I have to not bottom out.
CWOD:
18:21 Rx
That was a gasser!
100# x4 had to work on getting my hips back
20:51 Rx
STRENGTH WOD
4×4 225 4 sec hold
COND. WOD
27:41 RX
4×4 with 115#
18:51 rx that was a ruff one