Conditioning 1:
Every minute on the minute for 8 minutes, adding 1 rep of each, perform:
1 Handstand Push-up
1 Pull-ups
1 Wall-Ball Shots (20/14) @ 9′
For score*
If you make it successfully through all eight minutes, max out on WB shots. Score is total reps completed.
Strength:
Power Snatch
3-3-3-3
@ 50, 60, 70, 80%
Power Clean
3-3-3-3
@ 50, 60, 70, 80%
Conditioning 2:
Partner up, and perform:
1500m Row
For Time
Equal work required
Mobility:
Couch Stretch – 1:30/side
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Hip Capsule Stretch – 1:30/side
Post score, loads, time, and experiences to comments
CWOD 1: -21 reps mod
SWOD: must work lightweight form before I’ll be able to really max out on weight
CWOD 2: 6:12.2 row with Brian
Then did some GHD/back extension work after class for fun.
CWOD Scaled: 96
HSPUs w/ Tire
PLUs were rate-limiting
SWOD: Need to work on getting elbows up high and outside, keep bar close, and pull under the bar fast.
CWOD:93 Rx (bottom up)
SWOD: worked to 78# on snatch and 112# on clean
60 calories on AirDyne
CWOD 102 RX
SWOD Snatch worked up to 83# 4 sets of 3, need to get under the bar quicker and not bend elbows early
Cleans worked up to 133# 4 sets of 3
CWOD:
119 reps Rx
SWOD:
worked up to 175 pwr snatch
worked up to 240 pwr clean
CWOD:
113 reps rx
SWOD:
worked up to 80%
93# PWR Snatch
123# PWR clean
Nice to focus on form. It needs it 🙂
T.
CWod. 104. Rx.
Swod. Worked up to 68 and 103.
D.
CWod. 109. Rx.
Swod. Form work up to heavy stuff. Frustrating but much needed. To work on list is long.
CWOD: 100 Rx
SWOD: snatch worked up to 145, clean worked up to 225
SWOD 2: front squat work with the boiz
MWOD: cow burger
Conditioning WOD: 87 Rx
Strength WOD:
Power Snatch: 115/125/135/155
Power Clean: 135/185/205/225
Post Strength: Front Squat w/
135×10/185×10/205×5/225×3