Strength:
Hang Power Snatch
5 reps @ 55% 1RM
3 reps @ 65%
1+ reps @ 75%
For max reps at 75%
Conditioning:
“Fever Induced”
50 Speed Skips
40 meters of Bear Crawl or Gorilla Run
30 Double Unders
20 GHD Sit-ups
10 Pistols
5 Muscle-ups (bar or rings)
3 rounds for time
Compare to Friday, 24 August 2012
Flexibility:
Couch Stretch – 2:00/side
Bilateral Shoulder Flexion – 2:00/side
T-Spine Smash – 2:00
Post load and max reps, time, and experiences
Hang snatch
15 reps @ 58#
CWOD
16:45 mod
Sit ups
Pistols to 14″ box
PLU and Ring Dips
SWOD:
8 reps @ 145
CWOD:
9:17 Rx
4:16 PR from 2012!!
SWOD:
15 reps at 83#
CWOD:
11:55 Mod
attempted MU got one the first round, and then switched to C2Bar
It was UGLY but it was progress 🙂
D
Snatch #135. More of a shoulder presses.
16:45. Mod 14 in box for pistols
T
18:59. Mod 16 in box on pistols.
SWOD: 53# snatch (PR by 20#!)
CWOD: 16:59, did PLU/dips in place of muscle ups. Jimmy switched my jump rope after first frustrating round of DU and made a HUGE difference.