All classes are normal this week except there will be no 0845 Monday or Wednesday. Sorry for any inconvenience.
Strength:
Clean to Front Squat
5-5-5-5-5 at 75% 1RM Clean
For Quality
Conditioning:
“Under Construction”
20 Calories Rowed
15 Pull-ups
200m Run
15 Burpees
4 rounds for time
Mobility:
Olympic Wall Squat – 2:00
Lateral Opener – 2:00 per side
Hip capsule – 2:00 per side
Post time and experience to comments
SWOD:
5 sets @ 135# – Need to work my wrist flexibility and elbows
CWOD:
23:13 Rx
having to break up my pull-ups into 3-4 sets really slowed me down. Need to get better!
Great WOD and thanks to Darren for coaching us today!
D.
Swod. 175#. Good weight to practice squat clean.
CWod. 19:32. Tougher than it looked.
SWOD: 4 sets @93# (I was running late from work)
CWOD: 21:31 (mod: red-banded PLUs)
Swod:
4×5 @-75% 1@70%
Cwod
18:26rx
SWOD: 5 @ 185# – felt good dropping under the bar for the squat clean.
CWOD: 16:20 Rx – toasty!
Stayed and worked on the glamour muscles with Boy Wonder
You mean “Pulling under the bar” not “dropping under”, right?!
Yes. Pulling under the bar!
T.
Swod. Worked on form
Cwod. 18.36. Ran instead of rowed.