Strength:
Shoulder Press
5 reps @ 65% 1RM
3 reps @ 75%
1+ reps @ 85%
For max reps @ 85%
Conditioning:
Complete as many rounds as possible in 15 minutes of:
2 Muscle-ups
4 Wall-Ball Push-ups
6 Front Squats (75/53)
8 Hollow Rocks
200m Row
Mobility:
Hip Capsule Stretch – 2:00 per leg
Overhead T-Spine – 2:00
Couch Stretch – 2:00 per leg
Post load and reps, time, and experiences to comments
T.
Shoulder press. 70#. 2# Pr.
CWod. 4 rds + 100 m row.
Mod MU with plu and dips.
20 & 9 on push up bonus.
D.
Swod 6+5 @ 150# shoulder then push press.
CWod. 5 rounds even. Rx.
15 + 9 push up bonus.
D, you did 6 rounds. I forgot to lap one of my rounds on my watch.
Good deal. I thought I forgot a chip on my fourth one. David will be happy too. He thought it was six as well.
Shoulder Press
8@ 63
PP
10@63
CWod
4rds + 22
Blue band Bar MU
Bonus PU
1 – 26
2 – 11
SP 65# x 4
+ 2 jerks + 1 PP
CWOD 4 rounds even
SWOD: 1@75#. Failed at 80#. Wanted a new 1RM but wasn’t happening today.
CWOD: 4 rounds + 23 reps (finished everything on round 5 except the row and got 183m).
Bonus round 1: 22 (14 rx, 8 on one knee)
2: 22 (all on one knee)
Kelsey bonus round = 10 burpees for dropping a weight
SWOD: 4 @ 130# and 3 @130#
CWOD: 6+20 Rx
Bonus round 1: 30
Bonus round 2: 14
SWOD:
7 @ 165
5 PP @ 165
CWOD:
6 rounds +row and 1MU
I started with the row, which is not conducive to scoring. With the row only worth 4 reps. I may need to rethink that.
SWOD:
Tried to set a new 1RM but I didn’t get a PR….1RM is still 135#
CWOD:
5rds + 12 (2 banded MU attempts, 4 WB PU’s, and 6 FS)
Mod: Banded MU attempts – green band