Strength:
Clean
1-rep max
Compare to Friday, 28 August 2015
Conditioning:
“Time to pay”
600m Run
40 Slammers (12/8) @ 2m
20 Wall-Ball Shots (20/14) @ (10/9′)
10 Muscle-ups
20 Wall-Ball Shots
40 Kettlebell Push-ups
600m Run
For Time
Compare to Friday, 28 August 2015
Flexibility:
Couch Stretch – 1:30/side
Hamstring Floss – 1:30/side
Supine Shoulder Extension – 2:00
Post load, time, and experiences to comments
SWOD:
210#
CWOD:
15:31
red band mu
SWOD: 92#
CWOD: 20:27
SWOD: 108#, 15#PR
CWOD: 18:24, Rx, except for MU, did all PLU without band though!
SWOD:
200# (stayed the same) 🙁
CWOD:
Had to cut out at 1pm but through 10:25 (when I had to leave) I had just completed my mod of PLU’s and Ring Dips (pink banded).
SWOD: 265# (10# PR)
CWOD: 13:31 Rx (~1:00 PR)
Nvmd, 13 second PR
SWOD: 123# (30# PR)
CWOD: 19:45 red/blue banded PLU, PU on knees
BOOM! Congrats.
T.
Swod. 128#. 5# Pr.
Cwod. 15:57. Jumping MU.
D.
Swod. 235#. 10# Pr. Really happy with my form. First time to trust getting under heavy weight.
Cwod. 14:51. 14 sec Pr.
SWOD: 130#, 2# Pr
CWOD: 20:11. Mod MU w/ PLU & dips, did half of kb push-ups on knees
SWOD:
Rested knee a little more
CWOD:
12:05 Rx
Felt slow today. Knee not feeling 100%. Still a 9 second PR. 🙂
Strong work on the PR’s today!!!
SWOD: 130#. 3# decrease. Seems to be the trend this round. My form sucks.
CWOD: 18:23. Rx except MUs-did ring dips and PLUs 2:1.
165# clean
18:28 rx