Enjoying the sunshine!
Strength:
Shoulder Press
1-rep max
(1 of 10 Max Board Lifts re-test)
Conditioning:
“Sail Away”
35 Pull-ups
35 GHD Back Extensions
35 Double Unders
35 Weighted Walking Lunges (45/35)
35 Wall-Ball Shots (20/14) @ (10/9′)
35 Hand-release Push-ups*
35 Knees-2-Elbows
35 Calories Rowed
35 Box Overs (24/20″) No Touching Box
For Time
Compare to Monday, 05 January 2015
*Rx+ option is to do burpees instead of HRPU
Mobility:
Banded Olympic Wall Squat – 2:00
Reclined Spinal Twist – 1:30/side
Banded Overhead Distraction – 1:30/side
Post max load, time, and experiences to comments
SWOD:
145# 1RM
CWOD:
24:00 Rx+
D.
Swod. 180#. 5# Pr
CWod. 19:12. Rx. 56 sec Pr.
Shoulders are officially thrashed.
SWOD:
190, not a PR
Need to work SP heavy more
CWOD:
15:23 Rx+ w/ burpees
55 second PR
SWOD: 150# (0# PR)
CWOD: 18:30 Rx (48 second pr)
SWOD: 78#, 5# under my previous PR 🙁 shoulder was giving me issues again.
CWOD: 21:59. Mod: 15 kipping + 20 banded PLU. (Pink bands instead of green). Slower than last time, but much fewer modifications. First time to do all PUs without a knee in a workout.
SWOD:
89# NOT EVEN CLOSE to my old PR. Weak sauce!
CWOD:
19:13rx with some questionable K2E :-/