Strength:
Split Jerk
5 reps @ 60% 1RM Jerk
3 reps @ 70%
1+ reps @ 80%
For Max Reps @ 80%
Conditioning:
MPCF Board WOD
“Helen”
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
3 rounds for time
Compare to Wednesday, 23 July 2014
Flexibility:
15 Sit-ups to Pike
Pike Stretch – 2:00
15 Sit-ups to Straddle
Straddle Stretch – 2:00
Post load and max reps, time, and experiences
5x3x
and 5 @ 110
Helen:
9:48rx
I will get that PR next time Helen!
SWOD:
10 reps @ 140#
CWOD:
13:40 Rx (not a PR but close)
11:01 RX
Not a PR
Running was rough today! My legs are still not working very well from sprinting and back squatting!
SWOD: 2 reps at 145# – working on the split trying to get comfortable
CWOD: 10:32 Rx – not a pr
D.
SWod. 8 @ 170#
Cwod. 11:34 Rx
No PR. Legs are just shot. A turtle past me on the run.
T.
SWod. 9 @ 68#
Cwod. 11:40 Rx.
PR. On the board.
Passed.
SWOD: 6 @ 83#
CWOD: 11:59. Mod: 30#KB, 2-3-4 kipping PUs (respectively) and finished on band. 4 is the most I have ever done in a workout!