Holiday Hours: Classes will be 0900 and 1200 only
Strength:
Clean Series
Jump shrug, Power Clean, Hang Squat Clean, Split Jerk
1-1-1-1-1
For Max Load
Conditioning:
100 Double Under Buy-in
…then
9-6-3 rep rounds of:
Muscle-ups
Thrusters (115/83)
For Time
Flexibility:
Wrist stretches – 1:00/each direction
Handstand Hold with fingers on a 1″ raiser – 30 seconds, rest 30 seconds x 2
Post load, time, and experiences to comments
SWOD: Ran a little short on time, so only got 4/5 sets done. 175# (95% of 1RM)
CWOD: 7:24 Rx
T.
Swod. 63# going overhead. 83# through hang squat clean.
CWod. 10:00. Didn’t go overhead. Mod plu and ring dips.
Swod. 192.5#. Had a lone plate on one side.
Cwod. 9:30 Rx. Could only string 2 MU together but I’ll take it.
SWOD:
Like gwilkins, ran short on time and only got 4/5 sets. Successful at 235.
CWOD:
3:55 Rx
All doubles, MU’s, and Thrusters unbroken
9:40 RX
SWOD: series through 73#.
CWOD: 9:22. Mod: 3-4 kipping PLUs with the rest banded + ring dips for MUs, 63# thrusters.