Skill:
Pick any Three (3) skills on the “Athletic Skills Sheet“
For quality, time, load, or completion
Strength:
Deadlifts
5 reps @ 70%
3 reps @ 80%
1+ reps @ 90%
For max reps at 90%
Conditioning:
“60% of the time, works every time”
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Power Snatch (60% of 1-rep max)
V-Ups
Supermans*
For Time
Compare to Wednesday, 19 June 2013
*Standard for Supermans. Lie on your stomach with legs and arms extended. Simultaneously raise both arms and both legs into a “superman” position. Pause at the top, holding that position for a distinct period, then lower back to the floor. Take your time with this exercise, don’t fly through it (pun intended).
Post skills, load and reps, time, and experiences to comments
Sweet Pic!
SWOD:
7 @ 275#
CWOD:
13:55 Rx
95# PS
Skill Work:
2k meter row – 7:51 (between beginner & intermediate)
SWOD:
3 @ 315
CWOD:
Got through the 7’s…roughly at 6min (needed to stop b/c we hit 1pm and I had to go).
75# PS
25 ring PU
238 once. Not that great and I transposed the numbers to 283 on the board. I wish tat was what I did today!
9:25 Rx with63# on the CEOD
Skill:
29 unbroken HSPU
SWOD:
6 @ 465
CWOD:
Rest
T.
Swod. 6 @ 173#.
CWod. 11:35. 53#
D.
Swod. Stopped at 70%
CWod. 11:50 100#. Good chance I did round 6 or 7 twice. Lost count trying to concentrate on better form.
Skills: 20 ring PU, 39 unbroken pull-ups (ugh the grip failed for 40), 1 second L-Sit
SWOD: 3 @ 375# – apologies to anyone near me
CWOD: 12:39 – substituted the v-ups for Ghds and supermans for back extensions.
Then lifted with Christian and did some handstand work
Skill: 20 unbroken PUs. 4 BW dips.
SWOD: 8@163#. Jimmy noted I paused a little longer than I should on several at the bottom.
CWOD: 11:33, 53#. Fun WOD.