Conditioning:
300m run
15 Knees-2-Elbows
15 Kettlebell Push-ups
200m Run
20m Overhead Walking Lunges (55/45)
20m Burpee Broad Jumps
100m Run
5 Strict Pull-ups
5 Strict Handstand Push-ups
2 rounds for time
Strength:
Option 1:
Make up a missed 1-rep max
Or…
Option 2:
Pick one of the following and find a 1-rep max:
- Snatch to Hang Snatch
- Clean to Hang Clean
- Cluster to Thruster
Flexibility/Mobility:
Revolved Seated Staff – 1:30/side
Reclined Spinal Twist – 1:30/side
Lying Hip Capsule – 1:30/side
Plow – 2:00
Post time, lift and load, and experiences to comments
CWOD: almost to door on 200m 2nd rnd at 15min cap
SWOD: 230# DL; 5# PR
Mods: 35# lunges, banded PLU, strict HSPU with 1 ab mat
CWOD: 15:05 – the 5 HSPU were the ones I missed. 35# on lunges, banded PLU, and modified HSPU off of GHD.
SWOD: 74# SP; 2# PR. Not much but its better than nothing!!
This workout doesn’t seem too bad at 15 minutes but it was rough and made my arms feel like jello.
CWOD 15:24 (completed thru 10 burpee broad jumps of round 2
SWOD thruster cluster 165#
CWOD: 14:26 (bottom up) instead of top down. All exercises Rx. PR strict HSPU with 5 unbroken.
SWOD: DL: 505# (5# PR)
CWOD: 15:34 Rx. (finished lunges of second round)
ROMWOD instead of SWOD
CWOD: finished 15 K2E of 2nd round at cap.
SWOD: 155#. 15# drop. Seems to be the pregnant theme these days.
CWOD: bottom up. Did it
SWOD: Snatch to Hang Snatch: 185#
T.
CWOD. Did it.
Swod. FS 155#. 5# drop
D.
CWOD. 10:10
Swod. FS 245# 30# drop.
Edit that CWOD time. 15:10.
You’re so honest