Strength:
Overhead Squat
1-rep max
For max load
Conditioning:
“Thrusting Elbows”
21-15-9 rep rounds of:
Thrusters (95/63)
Knees-2-Elbows
Run 400m at end of each round
For Time
Flexibility:
20 Side Leg Swings each leg
Hip Capsule Distraction – 2:00/side
Anterior Compartment Smash – 2:00/side
Hold Pancake Split – 2:00
Post max load, time, and experiences to comments
swod:
175#
cwod:
17:21 Rx
90# OHS
14:08
55# thrusters
300m run
SWOD:
165# OHS (20# PR) 🙂
CWOD:
19:15 Rx – anytime you do 45 thrusters….it’s brutal!
T.
OHS 83#. PR
CWod 13:35 @ 53# thrusters.
D.
OHS. 115#. First real PR on this lift. Still long way to go with form and flexibility.
CWod 13:59 Rx.
SWOD:
260
5# PR!
SWOD: 83# (10# PR)
CWOD: 14:51 (mod: 42# thrusters)
Struggled with K2E.
SWOD: 155# (20# PR)
CWOD: 13:15 Rx
138# no Pr today
Cwod:
12:25rx