Strength 1:
Every 2 minutes on the minute perform…
3 Shoulder press
@ 50, 60, 70, 80%
For Quality
Conditioning:
5 Clusters (155/103)
Sprint 150m
10 Kettlebell Swings (72/53)
Sprint 150m
3 rounds for time
Strength 2:
Every 2 minutes on the minute perform,
3 Push Press
@ 60, 70, 80, and 90%
For Quality
Mobility:
Quad Smash – 1:30/leg
Spine Smash – 2:00
Overhead Distraction w/ External Rotation – 1:30/side
Post loads, time, and experiences to comments
11:22, 78# bar, 45# KB, 200m row
Worked up to 95% on Push Press
T.
Wod 1. 68#
Wod 2. 8:40. 83# cluster. Rx kb.
Wod 3. 113#
D.
Wod 1. Did it.
Wod 2. 9:00 Rx.
Wod 3. Did it. Need to stay in the heels.
Wod 4. Boy wonder and Mr Such disrespected my legs with some BS to a box.
SWOD 1: up to 73#
CWOD: 9:56 scaled
SWOD 2: up to 118#
22 push-ups for #22kill with jimmy and such. I finally did all 22 unbroken!
5 mile bike ride when I got home.
Oops, CWOD was Rx KBS and 83# (scaled) cluster
WOD 1: 135#
WOD 2: 7:22 Rx
WOD 3: 205#
Box Squats super set w/ GHD Sit-ups & Back Ext.
With Wonder Boy and Big D
WOD 1:
160#
WOD 2:
8:02 Rx+ @ 175#
WOD 3:
235# for 3 reps
255# for 1 rep
SWOD 1: 3 @ 83#
CWOD: 8:45 rx
SWOD 2: 3 @ 90% 123# and 2 “Extra ” at 95% 131#
Great Monday WOD’n
SWOD: 3 @ 83
CWOD: 10:?? Scaled 80# cluster, 35# kbs
SWOD: 3 @ 123 & 2 @ 131
CWOD: 9:01 Scaled
115 lbs Clusters
55 lbs KB
SWOD1: 115 lbs (80% of 1 rep max)
SWOD2: 160 lbs x 2 reps (95% of thruster)