Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday.
Strength:
Overhead Squats
4-4-4-4-4
Start at 55% 1RM, increase by 5% each set
For Quality
Conditioning:
3-person Team WOD
75 Wall-Ball Shots (20/14) @ (10′)
60 Toes-2-Bar
45 Cleans (135/95)*
30 Overhead Squats (135/95)*
For Time
WOD courtesy of KO in the OK
*Scaled weight (95/65)
Flexibility:
20 Side Leg Swings each leg
Hip Capsule Distraction – 2:00/side
Anterior Compartment Smash – 2:00/side
Hold Pancake Split – 2:00
Post load, time, and experiences to comments
Partnered with Emma and Ethan.
Our time was 10 something.
10:58
Partner with Ape and Jana
Think we got 8:41. J’s used Rx weight, me scaled.
Got better with 10′ WBS after the first few. (That 1′ makes a big difference!)
Learned rope climbs! Excited to try a longer one now!
Correct on time Sarah. That extra foot gets you by surprise. Nice work!
SWOD:
Could tell I hadn’t worked heavy OHS in a while.
finished @ 205 (~80%)
Swod.
T. Worked up to 88#
D. Worked up to 155#
3 man team of Super Wonder Man with Speedy on the side.
7:58. Rx. T was 70# on weights.
Grants warm up was heavily modified.
Thank you for clarifying Grant’s modified warm up.. It’s important stuff.
T. Was 73 not 70.
SWOD: worked up to 155#
CWOD: ditto what SS said
Warmup was modified as I did not do Burpees