Strength:
Back Squats
5 reps @ 65% 1RM
3 reps @ 75%
1+ reps @ 85%
For max reps at 85%
Conditioning:
“Two Ladies and a Dude”
2 rounds of “Lola”:
30 Double Unders
20 Knees-2-Elbows
10 Handstand Push-ups
…then
3 rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Squats
…then
4 rounds of “Rooster”:
10 Burpees
20 Double Unders
For Time
Mobility:
Lower Body Foam Roll – 1:30/side
Anterior Compartment Smash – 1:30/side
Spine Smash – 2:00
Post load and reps, time, and experiences to comments
swod:
failed @ 245# (should have gotten it)
cwod:
19:29 Rx
D.
Swod. 7@ 245#
CWod. 15:24 or 15:42. Rx.
Good pace until burpees.
SWOD. 120# x6 but my ROM needs work
CWOD 18:56 I think
SWOD:
Not my best day: 225# (not a PR)
CWOD:
16:02
mod – HSPU on Tires
SWOD: 6 @ 245#
CWOD: 13:18 Rx
T.
Swod. 10@130#
CWod. 15:02. Rx except an 2 mats for HSPU.
SWOD:
7 reps @ 325
CWOD:
10:02 Rx
SWOD: 155# 1RM (22# PR)
CWOD: 14:56 (mod: HSPU with ab mats, PU on knee, PLU with 3 kipping/2 banded). Struggled on K2E and DUs. Haven’t done either in a while.