Conditioning:
Partner WOD
15-minute AMRAP of:
Max Calories Rowed
…rest 2 minutes, then*…
10-minute AMRAP of:
50 Pull-ups
100 Sit-ups
50 Push-ups
100 Squats
…rest 2 minutes, then…
5-minute AMRAP of:
Max Calories Biked
For Score
*If you have any missing 1RM’s, stop at this point, and make one up. If you are current, but want to do a lift, stop here as well.
Strength:
Option 1:
Make up a missed 1-rep max
Shoulder Press, Front Squat, Clean, Overhead Squat, Deadlift, or Hang Power Clean
Or…
Option 2:
Pick any lift and perform:
5 reps @ 65% 1RM
5 reps @ 75%
4 reps @ 80%
3 reps @ 85%
2 reps @ 90%
Flexibility/Mobility:
Shoulder Fold – 1:30/side
Twisted Cross – 1:30/side
Saddle Pose – 2:00
Pike stretch – 2:00
Post score, lift, load, and experiences to comments
Rowing: 213 cas with Katie
SWOD: 132# FS
D.
Row. Partnered with Steve with Ally shadowing. 277 cals.
CWOD. Partnered with Becca with Steve as shadow. 347 and 66 cal row. Worked butterflies with moderate success. Pretty sure our bike was broken and didn’t count right.
CWOD partner row with Brent
SWOD backsquat worked up to 2 reps at 215 for 85%