Strength:
Back Squats
5 reps @ 70% 1RM
3 reps @ 80%
1+ reps @ 90%
For max reps at 90%
Conditioning:
Partner WOD
As a 2-person team, complete as many rounds as possible. There is a 25 minute time limit. Equal work required.
Round 1:
Run 800m*
40 Double Unders
20 Kettlebell Swings (53/35)
10 Handstand Push-ups
Round 2:
Run 1600m
80 Double Unders
40 Kettlebell Swings (53/35)
20 Handstand Push-ups
Round 3:
Run 2400m
120 Double Unders
60 Kettlebell Swings (53/35)
30 Handstand Push-ups
For Time
*Perform each run as 200m sprint intervals.
Similar to Monday, 21 January 2013
Flexibility:
15 Front Leg Swings/leg
Olympic Wall Squat – 2:00
15 Side Leg Swings/leg
15 Sit-ups to Pike
Pike stretch – 2:00
Post load and reps, time, and experiences to comments
We were starting the 3rd round,
finishing 800m before time was called.
Ab mat HSPU
Front squats 103# (i think)
D.
Swod. 6 @ 255#
CWod. Partnered with Rhonda.
Hit the cap on the last 200m run of the 3rd round.
Decided to finish. 32.55. Rx. Great job Rhonda on Rx hspu.
First time running in a while and it showed
CWOD 1:
Partnered with Mike Jensen at 0845
Capped, run +81 du of the 3rd rd
SWOD:
5 @ 345
CWOD 2:
Partnered with Janimal
At cap, 26 kb’s in
Went ahead and finished, 27:11 all Rx
Nice work partner!!
Well Done Coach! Can’t beleive you did that TWICE!
SWOD:
8,5,3,2,1,1,1 last rep at 183#
Thanks, and I can’t believe it either. I am worn out now.
T.
No Swod. Nursing the hip
CWod. Partnered with Jamie.
Finished the 3rd run at cap.
Finished wod in 28:30ish.