Strength:
Hang Clean to 3 Front Squats
For Max Load
Conditioning:
5 rounds for time of:
5 Pull-ups
10 Back Extensions
…Rest 3:00
5 rounds for time of:
5 Hand-Release Push-ups
10 Toes-2-Bar
…Rest 3:00
2 rounds for time of:
25 Wall-Ball Shots (20/14) @ (10/9′)
25 Box Overs (24/20″)
Post time for each couplet
Mobility:
T-spine smash – 2:00
Hip Capsule – 2:00/side
Post load and reps, time, and experiences to comments
Hang clean to front squat: 73#
1: 4:06
2: 4:58 (had to do burpees instead of H.R. PU, dropped the pretty bar)
3 5:35 (16″ box overs)
D
190 hang clean. PR
2:58 4 rds
8:58 4 rds
18:52 total
T
82 hang clean. PR
2:56 4 rds
9:50 4 rds
17:48 total
SWOD:
245 success, failed at 265. Felt weak today. Probably from the bad eating and bad hydration Sunday and Monday.
CWOD:
5 rds 2:39, 5 rds 2:41, 2 rds 4:25
Finished at 15:26
All Rx
Thank you for everyone that helpedmerun some “test”. It helped a lot!
no pr’s today 135 hang clean max load
CWOD
4 rds
2:13 ?
4rds
8:18
16:10 total
Last two rounds rx
Then a 5k with Jimmy on the “Hauger Hills”
Legs are pretty toasty!
SWOD: 190# Hang Clean – 5# PR plus 3 front squats
CWOD: 2:16 – 4 Rds; 8:20 – 4 Rds; 16:55 – 2 Rds all Rx