Remembering all those who have served or are currently serving. Thank you for all you have given in defense of our freedoms.
Happy Veteran’s Day!
Strength:
Shoulder Press
1-rep max
Compare to Tuesday, 04 August 2015
Conditioning:
“No Pain, No Gain”
4 Power Clean (155/103)
8 GHD Sit-ups
12 Burpee Box Overs (24/20″)
16 Wall-Ball Shots (20/14) @ (10/9′)
…Rest 2:00*
3 rounds for time
*Go ALL OUT each round
Flexibility/yoga poses:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Reclined Spinal Twist – 1:30/side
Post max load, time, and experiences to comments
80# SP
2# PR
14even CWOD
SWOD:
135#
CWOD:
12:49
135#
SWOD:
195#
Tied PR. Need to work this lift heavy
CWOD:
9:39 total
Rd 1 – 1:53
Rd 2 – 1:50
Rd 3 – 1:56
Round 2 was fast because I was much more efficient with my Burpee box overs. Thx for letting WOD with you 0845 class!
SWOD:
140# (PR of 5#) 🙂
CWOD
14:08
Rx (was hoping to get those WB shots without having to split them up but that didn’t work out so I had to split them up 10/6 each round). My lungs were screaming after this one!
T.
SP. 83#. 5# Pr.
Cwod. Mod 93#
Round 1 2:29.
Round 2 2:24
Round 3 2:21. Total time 11:14
D.
SP. 180#. Same again. Need to hold form when I get stuck.
Cwod. Rx.
Round 1. 2:13
Round 2. 2:18
Round 3. 2:29. Total. 11:00.
That was rough. 2 min rest lasted
30 seconds.
SWOD: 90# (10# PR)
CWOD:12:?? I forgot to record my time from the board. 73# clean