Strength:
Pick any lift
5-5-5-5-5
For max load and quality
Conditioning:
40 Calories Rowed
40 Double Unders
40 Kettlebell Swings (53/35)
30 Calories Rowed
30 Double Unders
30 Kettlebell Swings (53/35)
20 Calories Rowed
20 Double Unders
20 Kettlebell Swings (53/35)
10 Calories Rowed
10 Double Unders
10 Kettlebell Swings (53/35)
For Time
Mobility:
Hip Capsule – 1:30/side
Lateral Opener – 1:30/side
Posterior Chain Floss – 1:30/side
Post lift and load, time, and experiences to comments
SWOD:
Snatch work up to 83#
CWOD:
15:13rx
T.
CWod 17:40 Rx.
D.
CWod 16:30 Rx.
SWOD: OHS 5@115# did this after the CWOD
CWOD: 14:00 Rx+ (55#KBS)
So is that Rx+ or Elite Rx?
I’m going RX+ with that thought process. Only 2 lbs extra on the KBS
SWOD:
115# (5 reps) working form
CWOD:
15:06 Rx+ (used good ‘ole Betsy on the rowing and 55# for my kb swings)