Strength:
“Make-up work”
Pick a missed lift, find 1-rep max
Or…
Pick a lift and perform:
5 reps @ 65% 1RM
5 reps @ 75%
5 reps @ 85%
For Quality
Conditioning:
“Hammer Time”
15 Chest-2-Bar Pull-ups
25 Front Squats (75/53)
35 Sit-ups
45 Double Unders
45 Calories Rowed
35 Push Press (75/53)
25 Burpees
15 Lateral Bar Jumps*
For Time
*Jumping over the bar both directions equal 1
Compare to Monday, 22 December 2014
Flexibility:
Right side straddle – 1:00
Left side straddle – 1:00
Center straddle – 1:00
Butterfly – 1:00
Pike – 1:00
2 rounds for quality
Post lift, load, time, and experiences to comments
SWOD:
Shoulder Press: 135#
CWOD:
13:38
mod: PLUs instead of C2B
SWOD: OHS 1RM: 185# (10# PR)
CWOD: 10:06 Rx
T.
Hang PC. 110#. 20# PR.
CWod 13:24. Rx ish. Some c2b were plu.
D.
OHS. 145#. 30# PR.
CWod. 11:08. Rx. 49 sec PR.
Ran 2 miles in the hills with the “J-train”
…then
CWOD:
8:42 Rx
Worked on butterfly C2B
Ran Hauger Hi with the J’s
then FS make up…1# Pr wha whaaaaaa but will take it…
theN
cwod
12:06Rx