Conditioning:
“Baller”
Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:
10 Sit-up Slammers (20/14) @ 2m
15 Ball Cleans*
20 Overhead Walking Lunges
25 Ball Push-ups
Run 400m (w/ ball)
3 rounds for time (20:00 cap)
*Ball Cleans are squat cleans.
Compare to Monday, 20 August 2012
…Rest 5 minutes…
Strength:
Muscle Snatch
3-rep max
(15:00 cap)
Flexibility:
Underneath (Thread the needle) – 1:30/side
Seal Rocks – 2:00
Squatted Seiza – 2:00
Paraformis (Pigeon) – 1:30/side
Diamond Frog – 2:00
Post time, max load, and experiences to comments
CWOD: 19:50 Rx
Skipped strength to do Mobility.
MWOD: ankles hurt from squat seiza
Added 1:00 per side couch stretch
Diamond frog needs work (cramped getting into stretch)
D.
Cwod. 20:22. Rx. That run was just awful. No way to get comfortable. 1st week in the gym I guess as I screwed up the order first 2 rounds but that didn’t effect my time. That run did though.
Swod. 125#. Shoulders were no Bueno after Cwod.
CWOD: 18:22 Rx
SWOD: 110 lbs
CWOD:
23:10 Rx
SWOD:
3 @ 73#, 70%
CWOD: 17:06 Rx(ish). Apparently my OH walking lunges became behind the head during the lunge portion. 🙁
SWOD: 125#
You might as well just say it was scaled.
18:38 rx that was a PR but it sure didn’t feel like it….I was spent before we started but a great way to”warm up”
As coach Jimmy calls it for the brodette lift sesh…
CWOD: CAP. Did not do last run
SWOD: 3×135#
CWOD:
17:00 Rx
5 seconds off PR. Tried going smooth, consistent pace, with something left to give at the end.
Rd 1 – 5:33
Rd 2 – 6:02
Rd 3 – 5:25
SWOD:
Muscle Snatch
3-rep max 145#
Push Jerk
4×3
Worked up to 195
22:48 Rx. Bleh. Legs tired from yesterday.
T
CWOD: 21:01 RX
SWOD: 3 x 68#