When biking alone is just too hard!
Conditioning:
200m Run
12 Sit-up Slammers (12/8) @ 2m
9 Back Squats (95/63)*
6 Shoulder Press (95/63)*
3 rounds for time
*Must clean from floor, and place on back. First SP rep can be from behind the neck.
Strength:
Overhead Squat
1-rep max
Compare to Wednesday, 14 December 2017
Flexibility/Mobility:
Super Friend Shoulder Smash – 1:00/side
Super Friend Pike Stretch – 1:30
Overhead Distraction w/ External Bias – 1:30/side
Butterfly Stretch – 1:30
Post time, max load, and experiences to comments
I don’t even know what to say, but #slowclap
Best pic ever! Strong work!
Haha! Yes!!
#hurtssogood
Is it me or is Katie watching someone struggling to do pull-ups as she eats that goodness.
CWOD:
9:51 Rx
4 rds
SWOD:
175#
CWOD: 9:46, 45#, 4 rounds
SWOD: 115#, 10# PR! 🙂
CWOD: 8:40 Rx
SWOD: 240 lbs (15 lbs PR!)
CWOD: 8:55 (33# bar for back sq and SP, 8 #ball)
SWOD: 88 lbs (18# PR)
Could’ve gone higher but had to get back to work. #adultingsucks
CWOD:
Rowed instead of run. Started on slammers. Just had the row left in the 4th round at cap
SWOD: 140#
Down 8#. I’m pretty happy with that. It’s been my best lift so far since getting back into the swing of things.
53# in cwod
T.
CWOD. Did it.
Swod. 130#. 5# Pr.
D.
CWOD. 10:00
Swod. 185#. 30# drop.
T, NICE work. I know that one felt good to GET!
D- Not a “Drop”, this is a comeback! #StrongworkMOONdells
I ain’t mad at it. There are many greater travesties in the world. First time in a long time to do OHS so I’m fine doing the work smartly and safely. #listentoyourbody. #mexicanfoodmademefeelgreat
#notmadatall
CWOD: 9:58rx
SWOD: 160# 5#pr
Strong work girl. You killed it tonight.
CWOD: 10:27, 53# BS and SP
SWOD: 135#- 10# drop. I know I’m pregnant and PRs aren’t my goal right now but going down in numbers is a hard pill to swallow.
CWOD: 10:00 3 rds, modified 33# for back squats and press.
SWOD: 150#
A lot of good movement in 5:30 class. Big time proud of Jana & T! Crushing old sticking points and looking SMOOTH doing it!! #ladiesrule
Thanks my friend. Btw, someone also put 150# over their head and did a squat. Nice work!
Nice work to you too mama! Your form looked GREAT! BA2BA
CWOD 100m shy of completion at cap
SWOD 140# down 3#
Couldn’t keep my core tight, will redo on Friday
CWOD: 5 reps short of finishing.
SWOD: Overhead Squat
275#
5# PR