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Wednesday, 28 June 2017

27 June 2017 by 9 Comments

 

Conditioning:

40 Speed Skips

30 Box Jumps (24/20″)

20 One-leg Kettlebell Deadlift Crossover (35/25)

400m Row

20 GHD Sit-ups

30 Weighted Walking Lunges (45/35)

40 Double Unders

 

For Time*

*If current on all 9 lifts, option 3 is 3 rounds for time of CWOD

 

Strength:

Option 1:

Make up a missed 1-rep max

Or…

Option 2:

Pick any lift and perform:

4 reps @ 55% 1RM

3 reps @ 65%

3 reps @ 75%

2 reps @ 80%

2 reps @ 82.5%

1 rep @ 85%

1 rep @ 87.5%

1 rep @ 90%

 

Flexibility/Mobility:

Pigeon – 1:30/side

Super Front Squat – 1:30/side

Olympic Wall Squat – 2:00

 

 

Post time, lift, load, and experiences to comments

Filed Under: Board WOD, Bodyweight, Chipper, Hybrid, Lifting, Mobility

Comments

  1. schumer says
    28 June 2017 at 08:09

    CWOD:
    option 3 – 30:37 Rx

  2. sflynn says
    28 June 2017 at 10:54

    CWOD: 8:40, Rx, 1 round
    SWOD: 72# SP, 2# PR

  3. bdub22 says
    28 June 2017 at 14:30

    CWOD: 8:31, 25# lunges, 1 round

    SWOD: 130# FSQ, 5# PR

  4. Daniel says
    28 June 2017 at 19:09

    CWOD 11:07 rx
    SWOD 155# OHS for a 12# pr

  5. Pinky says
    28 June 2017 at 19:20

    CWOD: 9:12 (mod: 20# KBDLCO (no more 25s available), GHDs past horizontal)
    SWOD: 193# DL-same.

  6. Mr. Such says
    28 June 2017 at 21:54

    CWOD: 7:25 Rx

    SWOD: Thruster 245#

    10# PR

  7. darrenandtara says
    28 June 2017 at 22:26

    T. CWOD. 8:02. Rx.
    Swod. 130# HPC. 7# PR.

    D. CWOD ✅
    Swod. 225# thruster. 10# drop.

  8. Muffin Man says
    28 June 2017 at 22:36

    CWOD: 7:53 Rx
    SWOD: Thruster 1RM: 225# (10# drop)

  9. Jana says
    30 June 2017 at 09:44

    CWOD: 8:28?rx+ (30#KB)
    SWOD: 255# DL 5# PR

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