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
SWOD 76# x5
CWOD 296 modified
SWOD- 80# x4
CWOD: 296 – 25# DB, banded PLU
SWOD 5×135# or 87% and did 2×140# for 90%
CWOD 257 RX
Not RX used 35# db
SWOD: time under tension
CWOD: 236 Rx
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
SWOD:
did 1 rep at 80% (145) and stopped, shoulders were very stiff and sore.
CWOD:
71-62-59-60 (251) Rx