Strength:
Front Squat
5-5-3-3-2-2+
Start at 60% 1RM, increase by 5% each set
For Quality and Max reps
Conditioning:
“LP’s Dream”
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Hang Power Cleans (115/73)
Kettlebell Swings (53/35)
Box Jumps (24″/20″)
Run 200m at the end of each round
For Time
Compare to Friday, 15 May 2015
Flexibility:
Revolved Seated Staff – 1:30/side
Reclined Spinal Twist – 1:30/side
Seated Shoulder Flexion – 2:00
Lying Hip Capsule – 1:30/side
Post load, reps, time, and experiences to comments
Say CHEEEESE!
RIght?! that was not a Cheeeese…more like a PLEAAASEEE make this stop!
SWOD:
5@ 155
wrist was hurting
CWOD:
23:53 Rx
SWOD: worked up to 65% only. Felt pretty good but definitely didn’t want to push my luck.
CWOD: 23:53 mods, 53# bar, 25# KB, burpees instead of box jumps, 250m row
Toasty one, even with all the mods.
CWOD 28:23 95# HPC 45# KBS
SWOD I got 6 reps but I didn’t catch the weight Jana set up for the group
It was 158# 🙂
Thanks!
SWOD: 8 @ 113#, 83% of my 1RM
CWOD: 22:49 rx
SWOD: 10@123# (85% 1RM)
CWOD: 19:34 Rx. That was a fun WOD.
95 burpees
SWOD: 200 lbs (85% of 1 RepMax) x 8 reps
CWOD: 22:58
95 lbs Hang Pwr Cleans
45 lbs KBs
SWOD 2: BP w/ Christian and Grant
3 x 5 @155 lbs
3 x 2 @ 185 lbs
Probably first time doing bench press since 2005.
Strength: 235×5
WOD: 21:46 Rx+ #135 Hang Clean
SWOD – 6 @ 123 – is it scaled if I didn’t have matching lifting shoes, don’t own a weight belt and didn’t wear a headband? #everyonehadabeltbutthesuch’s
CWOD – 28:44 scaled 63#. I think I ran slow enough that it may have been scaled too.
SWOD:
3reps at 158#, okay, good to know, now time to get to work….
CWOD:
Not a PR, but felt strong at the end. 18:49? I think?
SWOD: 5 @ 275# (87%)
CWOD: 18:08 Rx
SWOD 2: BP work with Boy Wonder and Manny
CWOD 2: Lafortune 5K
Body is tired
SWOD:
7 reps @ 295
CWOD:
19:09 Rx+ HPC @135
3 @ 158
25:42 I think. 95 hang clean