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Friday, 07 July 2017

6 July 2017 by 4 Comments

 

Conditioning:

7 Squat Cleans (185/123)

…then…

2 rounds of:

49 Double Unders

7 Double Dumbbell Thrusters (50/35)

7 Calories Biked

…then…

7 Squat Cleans

…then…

2 rounds of:

7 Calories Biked

7 Double Dumbbell Thrusters (50/35)

49 Double Unders

…then…

7 Squat Cleans

 

For Time

(20:00 cap)

 

Strength:

Option 1:

Make up a missed 1-rep max

 

Or…

Option 2:

Shoulder Press

7   reps @ 50% 1RM

6   reps @ 60%

5   reps @ 65%

4   reps @ 70%

3   reps @ 75%

2   reps @ 80%

1+ reps @ 85%

 

For Quality

 

Flexibility/Mobility:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

 

Post time, lift and load, and experiences to comments

Filed Under: Board WOD, Bodyweight, Couplet/Triplet, Hybrid, Lifting, Mobility

Comments

  1. sflynn says
    7 July 2017 at 12:10

    CWOD 14:44, 83# clean, 25# DB, this WOD kicked me in the butt
    SWOD: 7@63# (87%)

  2. allylegg says
    7 July 2017 at 14:21

    CWOD: 12:51
    85# clean
    25# DB
    147 singles
    SWOD: 90# snatch, 15# PR

  3. Daniel says
    7 July 2017 at 16:44

    CWOD 17:52? I think scaled with 125# squat cleans, 35# db thrusters. Airdyne was brutal as always and dubs need consistency.

  4. Jana says
    8 July 2017 at 07:41

    CWOD: 3 sq cleans 123
    1 rd, 3 CJ at 1031 rd 3 sq snatch 93

    SWOD 6×1 snatch work
    SP: 6 @85%

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