Conditioning 1:
“Fast”
30 Double Unders
15 Sit-up Slammers (12/8) @ 2m
20 Squats
10 Handstand Push-ups
4 rounds for time
(10:00 cap)
Strength:
Front Squats
1-rep max
Compare to Monday, 14 December 2015
Conditioning 2:
Partner WOD*
“Furious”
100m Sprint
5 Burpees
3 Chest-2-Bar Pull-ups
8 rounds for time
(10:00 cap)
Mobility:
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/side
Glute Smash – 1:30/side
Post times, max load, and experiences to comments
CWOD 1 9:44
Front squat 128 (3# PR)
CWOD 1
CWOD 1 was 4 rounds
CWOD1: 11:07, mod DU w/ short box step ups and HSPU w/an mats (time to work these harder)
SWOD: 130#, 10# P
CWOD2: 8:02 w/ Harmon (I mod rowing and C2B)
CWOD 1 10:56 singles JR
SWOD 195# PR
CWOD 2 5:10 partner with Jimmy
CWOD 1:
13:56
Did Rx hspu 7 reps through the first round. After that I added a towel. They were a disaster today.
SWOD:
165#, 30# pr
CWOD 2:
7:20 Rx
Partnered with Kelsey
CWOD 1: 12:50 Rx (went over cap to finish). Not my night for DUs.
SWOD: 160# FS (15# PR)
CWOD 2: 7:20 Rx with Courtnie
T. Wod 1. 8:36.
Wod 2. 165. 10# Pr.
Wod 3 With Bradley. 5:24
D.
Wod 1. 8:54.
Wod 2. 275. 20# Pr. Knees tracking much better
Wod 3. 8:00 teamed with Mundell kids.
CWOD1: 12:28
90 Single Unders, HSPUs w/ mat & towel
SWOD: 275 lbs (40 lbs PR!)
CWOD2: 6:44 (partnered w/ Jeff)
CWOD: 3 + 30 Rx. Dubs gave me trouble today.
SWOD: 320# (5# PR)…getting borderline on depth
SWOD 2: 7 BP (155#) / 7 Deficit PU / 7 Ring Dips
7 rounds: Complete
Fun wod tonight. Awesome job everyone on the PRs!
Agree with the PR comment. Some guys looked like they were warming up at their old PR weight.
Most definitely!
CWOD: 12:45ish
SWOD: 275# 35# PR
Post WOD Strength:
7 Rounds:
7 BB Bench Press 155#
7 KB Deficit Push-ups
7 Ring Dips
CWOD 1:
8:23 Rx
SWOD:
355#
5# PR
Tried 360, but lost focus during lift
CWOD 2:
5:10 Rx
Partner with Daniel
Great fun WOD’n with night class! Congrats to all the PR’s today!!
I did 4 round s of the 7’s Mr. Such discussed