Strength:
Overhead Squats
5-5-3-3-2-2-1-1+
Start at 50% 1RM, increase by 5% each set
For max reps at 85%
Conditioning:
“All of Me”
10 Handstand Push-ups
20 Squats
30 Double Unders
20 Abmat Sit-ups
10 Kettlebell Push-ups
…rest 2 minute after each round
4 rounds for time
Give your “All” each round
Compare to Saturday, 14 June 2014
Mobility:
Quad Smash – 1:30/leg
Anterior Compartment Smash – 1:00/side
Olympic Wall Squat – 1:30
Prone Shoulder Flexion – 1:30
Post load and reps, time, and experiences to comments
245# OHS
Pr
METCON:
14:35
Rx
SWOD:
10@115# 80% of 1RM…ran out o ftime
CWOD:
16:21rx
that is almost a 2min PR
D.
Swod. 10 @ 125#. Need to get feet closer together to fix knee tracking.
CWod.
1. 2:00. Caught on du
2. 1:58
3. 2:28. Rope tangled with another rope. Probably 10 sec lost.
4. 2:25.
Total 14:51. Interesting wod.
SWOD:
5 reps @ 225
CWOD:
13:16 Rx
10’reps at 113#. Need to re-do my 1 rep.
16:36 on CWOD abmat HSPU
T.
Swod. 5 @ 83#.
CWod. 16:54.
Rx.