Strength:
Back Squats
5 reps @ 70%
3 reps @ 80%
1+ reps @ 90%
For max reps at 90%
Conditioning:
“Drive On”
200m Run
20 Body Blasters
200m Row
20 Double Unders
3 rounds for time
Compare to Friday, 27 June 2014
Flexibility:
15 Sit-ups to Pike
Pike Stretch – 2:00
15 Sit-ups to Straddle
Center Straddle Stretch – 2:00
Post load and reps, time, and experiences to comments
CWOD:
hit the time cap of 23:00 but went ahead and finished
24:52 Rx
SWOD:
210# for 4 reps
SWOD 125 x6 93%
CWOD ?21 ish
CWOD:
17:16 Rx
30 second PR
…then
SWOD:
5 @ 345
…then
additional SWOD w/ Grant after night class
Bench Press @ 185
did 9 sets: 5,5,5,5,6,8,6,14,11 = 65
CWOD: 17:52 Rx
SWOD: 1 @ 270# – legs felt tired from the CWOD
Additional SWOD: Bench Press 135 reps @ 135# in least amount of sets possible: 9 sets (20/16/17/17/16/16/10/14/9)