Conditioning:
Perform as many reps as possible in 6 minutes of:
4 Kettlebell Swings (72/53)
6 Toes-2-Bar
10 Calories Rowed
20 Single Unders
…rest 3 minutes…
Perform as many reps as possible in 4 minutes of:
3 Handstand Push-ups
6 Alternating Pistols
9 Ring Push-ups
18 Speed Skips
For Score
Strength:
Deadlift
1-Rep Max
Compare to Wednesday, 02 December 2015
Mobility:
Posterior Chain Floss – 1:30/side
T-Spine Smash – 2:00
Reclined Spinal Twist – 1:30/side
Post score, max load, and experiences to comments
CWOD: 214, 45# KB, HSPU w/ 2ab mats, pistols on 18″ box, SU instead of SS
1RM thruster: 105# back to old PR so that’s good
225# DL (no change)
Work on form!!!
CWOD: 251 Scaled
55 lbs KB, 2 ab mats for HSPUs, Modified pistols on 24″ box
SWOD: 395 lbs (30 lbs PR)
Worked on raising hips a little higher in start position so they are engaged throughout lift.
Do you just copy and paste 30# Pr on a daily basis?
We lifted things that increased in weight. Felt good about it. Form. Form. Form.
Worked form and speed under the bar on Snatch and C & J.
Got 280# C&J, 5# PR!