Friday, 21 July 2017

There is no 0845 class on Friday. All other classes are normal. Sorry for any inconvenience.

 

Strength:

Overhead Squats

5-5-5-5-5

 

For Max Load

 

Conditioning:

Complete as many reps as possible in 45 seconds, rest 15 seconds, of:

Sit-up Slammers (12/8) @ 2m

Push Press (75/53)

Alternating One-Arm Dumbbell Snatches (50/35)

Calories Biked

Pull-ups*

 

4 rounds for score

*Rest 1:15 between rounds

 

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

 

Post load, time, and experiences to comments

Comments

  1. SWOD 76# x5

    CWOD 296 modified

  2. SWOD- 80# x4

    CWOD: 296 – 25# DB, banded PLU

  3. Daniel says

    SWOD 5×135# or 87% and did 2×140# for 90%
    CWOD 257 RX

  4. SWOD: time under tension
    CWOD: 236 Rx

  5. Didn’t make it to the gym so did a modified version of CWOD at home. Subbed bike with row and slammers with plain SU. Mod: 30#DB snatches, 35# goblet squats.

    3 rds: 88/88/90= 266 total reps

  6. schumer says

    SWOD:
    did 1 rep at 80% (145) and stopped, shoulders were very stiff and sore.

    CWOD:
    71-62-59-60 (251) Rx

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