Strength:
Front Squat
5-5-3-3-2-2-1-1+
Start at 50% 1RM, increase by 5% each set
For max reps at 85%
Conditioning:
“Begin Again”
15 Handstand Push-ups
25 Burpees
35 Slammers (12/8)
100 Double Unders
35 Wall-Ball Shots (20/14) @ (10/9′)
25 Glute-Ham Sit-ups
15 Calories Rowed
2 rounds for time
Compare to Wednesday, 19 March 2014
Royal Burpee Challenge:
Day 112
Mobility:
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/side
Post load and reps, time, and experiences to comments
Jamie, Jimmy, and Kelsey all have the teeth clinched look of electroshock at it’s finest. The rest of us are supersluth in the mud.
Of course Jimmy picks the one pic of me that I look like a giant hoss and purposely didn’t share on Facebook….
Pinky, I had to show your “pirate face”. 😉
SWOD:
2@ 165#
CWOD:
27:00 cap
through 25 wallballs
Rx
poor effort this morning
103# x3 85%
CWOD finished thru the 2nd round of 35 WBS
Mod: singles; 10# WBS
SWOD:
Worked on form mostly
CWOD:
26:52 (mod: HSPU on tire)
-everything else Rx
*PR by 1:52 (forgot to ring the bell)
SWOD: 7 @ 235#
CWOD: 29:45 Rx – just as rough as I remember 🙂
T.
Swod. 4 @123#
CWod. 25:05. Rx.
D.
Swod. 6@ 215#
CWod. 25:50. Rx.
Whole body is exhausted. 2nd round was awful.
WOD’d with the noon class
SWOD:
7 reps at 295
CWOD:
22:04 Rx
That was tiring!
Burpee Day 112…done!