Strength:
2-rep Max Hang Power Clean
For Max Load
Conditioning:
5 rounds for time of:
5 Pull-ups
10 Back Extensions
…Rest 3:00
5 rounds for time of:
10 Shoulder Touches
10 Toes-2-Bar
…Rest 3:00
2 rounds for time of:
25 Wall-Ball Shots (20/14) @ (10/9′)
25 Burpees
Post time for each couplet
Similar to Tuesday, 29 July 2014
Mobility:
T-spine smash – 2:00
Hip Capsule – 2:00/side
Post load and reps, time, and experiences to comments
WOD with Jana = extra work
Alternated rowing 250 m for around 15 min
Hang power cleans felt super heavy today.
CWOD ummm…. Have no recollection of time but the WB and burpees were tough
Then 5, 3, 1+ front squats. Got 5 at 153#
Thanks friend
Ditto jaime’s comments
Swod:
143# just.stopped.adter.that…cuz…lol
Cwod:’not.sure.how.to post
3min
11:13
19:??
Rx
Swod
5x3x1 fs
4@153…I.wuz tie-wered
Then 100m walking lunges…then
3×10 camille work 🙂
T.
Swod. 103#
CWod.
Part 1. 3:29
Part 2. 14:04 so 7:35
Part 3. 22:32 so 5:28.
All Rx. Shoulder touches are stil Rxish.
D.
Swod. 205#. Form sucks right now. Need to do no more than 85% until I can get under the bar on my heels with confidence.
CWod.
Part 1. 2:33.
Part 2. 10:25 so 4:53
Part 3. 20:53. So 7:28 Rx.
Found out I’m shooting the wb like a basketball. Another thing to fix.
SWOD: 215
CWOD: 22:03 mod wall facing shoulder touches
CWOD:
2:46
3:01
4:57
SWOD:
2 @ 240