Strength:
Fittest in the OK Online Qualifier week 1
Event 5.1A
10-rep max Overhead Squat
(5:00 cap)
Conditioning:
“Two Ladies and a Dude”
2 rounds of “Lola”:
30 Double Unders
20 Knees-2-Elbows
10 Handstand Push-ups
…then
3 rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Squats
…then
4 rounds of “Rooster”:
10 Burpees
20 Double Unders
For Time
Compare to Tuesday, 15 December 2015
Mobility:
Lower Body Foam Roll – 2:00
Anterior Compartment Smash – 1:30/side
Spine Smash – 2:00
Post max load, time, and experiences to comments
OHS 65# x10
13:59 CWOD masters mods
Good to see you posting again!
SWOD: OHS 115#x10. Got 135×8 and 1 no rep
CWOD: 14:41 Rx except singles
D.
SWOD. 165# or 80%. First ohs since wrist injury so very happy with result and wrist pain after.
CWOD. 13:57. Rx. Way off PR time. Shoulders were toast after SWOD.
SWOD 100# OHS ×10
CWOD 8:44 3 to 1 singles JR
Was modified to 1, 2, 3 rds due to time constraints
SWOD: OHS 195 x 10
* 210 x 9 (will redo on Saturday)
CWOD: Did half. Forgot my time. 8:36ish I believe. Not too worried about it.
SWOD: worked shoulder press to 86# (didn’t want to squat three days before marathon)
CWOD: 8:34 Rx
SWOD: 125#
CWOD: ran out of time so I did 3rds of Cindy just to get some conditioning in…
Meant to put % for future reference 82.2% of 1 rep Max OHS (yes, the .2 matters:)) Just ask a marathoner.
SWOD: 145 lbs (70%)
Going to retry when I’m a little better rested
SWOD:
10 @ 205# (72% 1RM, 101% BWT)
Felt good at 10, should have gone for the 15 @ BWT. But din’t think about that till after I drop the load. Was too tired to try 215 after doing 6 @ 180, 10 @ 195, and then 10 @ 205. Going to redo by Monday.
Didn’t do CWOD due to lack of time at noon, and then was spent by night class.
SWOD: 10 @ 160# failed on 175
CWOD: 9:38 Rx (ish) night class did 1 round of Lola, 2 rounds of Cindy and 3 rounds of rooster. Had to switch ropes in the middle of WOD as my handle came completely off.
SWOD: 38# stopped short due to wrist pain
CWOD: 20:41 mod singles, HSPU on 30″ box, green/red bands plu, PU on knees