Strength:
Option 1:
Make-up a missed 1-rep
Option 2:
Pick one of the following and find a 1-rep max:
- Snatch to Hang Snatch
- Clean to Hang Clean
- Cluster to Thruster
Conditioning:
10 Burpee Box Overs (24/20″)
8 One-arm Kettlebell Snatches (53/35)
6 Wall-Ball Shot (20/14) @ (10′)
4 rounds for time
…Rest 2 minutes
Partner up, and perform with equal work:
2000m Row
For Time
Flexibility:
Revolved Seated Staff – 1:30/side
Reclined Spinal Twist – 1:30/side
Lying Hip Capsule – 1:30/side
Plow – 2:00
Post lift and load, times, and experiences to comments
SWOD:
C&J 1RM = 185# (-20#, my wrist was hurting)
CWOD:
7:51 Rx
7:32 row w/Chad V.
SWOD:
In preparation of this weekend’s competition I worked on the 2rep clean and was able to get 92.1% of my 1RM Hang Clean.
175# – 2reps *Hope to get 180 or 185 at the competition
CWOD:
I embraced the suck…and it sucked
rocked out the row with The Machine (8:30.4).
SWOD: did the cluster to thruster for the comp this weekend. 118# which is 95% of my thruster 1 rep
CWOD: did the WOD from bottom to top, and at the 9 minute cap I lacked 4 burpees in my last round
Rowed with Bradley, 8:28.5
SWOD: OHS 1RM: 195# (8# PR)
CWOD part 1: 6:50 Rx
CWOD part 2: 7:48.4
143# clean. Down from pr but was working on form
8:21 Rx on the conditioning WOD. Only had 2 reps left at the cap.
8:16 w Manny on the row
185 FSQ
8:00 CWOD with 45# kb snatch
8:28.5 row
123# cluster thruster 90% of my.1 rep thruster. Think.i could have done more….Too busy discussing where exactly I keep my lent with coach Jimmy and ran out of time….
Cwod :7:30rx
should have moved faster on my burpee box jumps…maybe it was the lent holding me back??
Where was that lent located again?? Anyone?
Lent as in the religious thing or lint as in pocket lint?
LOL! I said “Lead” not “Lent”. Haha
I thought you said lint.
I thought you said lint too! hahahaha!
I was thinking that is a weird place to keep lint! 😉
T.
Swod C&J 125#. 2# Pr
Cwod 6:50. 30# kb.
D.
Swod C&J 230# 5# Pr.
Cwod 7:15 Rx.
Teamed up for row. 8:04.
SWOD:
Clean-2-Hang Clean
255#
CWOD:
6:06 Rx
Row, partnered with Sarah
7:31.3
SWOD: 65# snatch. First time pulling from the floor…that’s all I’m saying about that.
CWOD: 20# KB snatches. Lacked 1 burpee at 9 min cap.
Had to leave before rowing.
SWOD: got there late so worked form on DL. Had a “lightbulb” moment on my form thanks to jimmy accusing me of one-hipped twerking.
CWOD 1: 8:01. First set of KB snatches Rx @ 35 then went down to 30 for remaining sets.
CWOD 2: 7:48.4 row with Muffin Man.