Strength:
“Make-up work”
Pick a missed lift, find 1-rep max
Or…
Pick a lift and perform:
5 reps @ 60% 1RM
5 reps @ 70%
5 reps @ 80%
For Quality
Conditioning:
“Game on”
First…
Run 600m
Now complete 3 rounds of:
3 Split Snatches (125/83)
6 Box Jumps (37/30″)
9 Burpees
Next perform:
75 Double Unders
Followed by 3 rounds of:
12 Toes-2-Bar
15 V-ups
18 Grasshoppers
Finally…
Run 600m
For Time
Compare to Wednesday, 29 April 2015
Flexibility:
20 Side Leg Swings on each leg
Hold Pancake Split for 2 minutes
20 Front Leg Swings each leg
Hold Pike Stretch for 2 minutes
Post lift and load, time, and experiences to comments
SWOD: 60# (4#PR) Shoulder Press 🙂
CWOD: 22:42 modifications: 45# split snaches; 21″ box jumps; 225 single jump ropes; GHD; half-tacos
T.
Swod. Worked front squat
Cwod. 19:40. Rx except 53# snatch.
D.
Swod. Worked back squat.
Cwod. 20:40. Rx. 1:20 Pr.
SWOD: worked BSQ
CWOD: 21:13 Rx
SWOD:
3 reps Snatch Grip DL of:
85# 105# 120#
Then 4×5 of 75% of 1RM DL ( 175#’s
CWOD
10,9,8,7,6,5,4,3,2,1 Thrusters 65#
1,2,3,4,5,6,7,8,9,10 Pull Ups
NASTY Vertical WOD!!!!
I think I will name her…..Fran’s fat angry sister
7min FLAT RX! I almost fell down walking down a flight of stairs after performing that WOD!
SWOD: 1RM shoulder press @ 90#. 5#PR.
CWOD: 21:59. Mod: 53# Hang snatch, 24″ box. Had to work pretty slow through everything because of the stupid hamstring.