Conditioning:
Complete as many rounds and reps as possible in 10 minutes of:
250m Row
20 Speed Skips
15 Sit-ups
10 Front Squats (95/63)
5 Strict Pull-ups
For Score
Strength:
Clean
1-rep max
Compare to Monday, 19 December 2016
Flexibility/Mobility:
Couch Stretch – 1:30/side
Reclined Spinal Twist – 1:30/side
Elevated Cat – 1:30
Post score, max load, and experiences to comments
CWOD:
165 Rx (2 rds + 45)
SWOD:
185#
CWOD: 176, 53#, banded PLU
SWOD: 115# (8# decrease, bummer)
CWOD 165 scaled front squat to 75# for 35%
SWOD 190# for 15# PR
Still need to pull under the bar more.
CWOD 165 reps
145# clean down from 155 boohoo
Mark got 315# clean
T
CWOD- check
SWOD: 125 – down 8
CWOD: 178 Rx (2 rds + 58)
SWOD: 185
(only went up to 75%)
CWOD: 150
53# front squats, banded plu
SWOD: 140#
Down 15#
CWOD: Yup
SWOD: DNF for me, ran out of time. (still trying to get my “rest” time down) I was struggling to hit my old PR so not sure what 10 more min would have produced. But I will do this lift on a make up day.
CWOD: 2 rounds
SWOD: 280#
5# PR in the gym
-5# all time
Attempted 290#. I need to work heavy front squats. Work some slow twitch muscle fibers and gain strength.
CWOD: 178, 55#, PLU using 20″ box
SWOD: 115# – 7# PR sweeeeet
First time doing a 1RM at home. Not a huge fan.
143# clean- 7# decrease. Got under 148 three times but was having trouble standing it up, I think partially due to the slope of my garage. Probably not a lot of PRs left to be had for me during pregnancy!