Friday, 08 September 2017

Friday 0845 class is pushed back to 0900. All other classes are normal.

 

Conditioning:

Perform as many reps as possible in 6 minutes of:

4 Kettlebell Swings (72/53)

6 Toes-2-Bar

10 Calories Rowed

20 Single Unders

 

…rest 3 minutes…

 

Perform as many reps as possible in 4 minutes of:

3 Handstand Push-ups

6 Alternating Pistols

9 Ring Push-ups

18 Speed Skips

 

For Score

Compare to Friday, 01 July 2016

 

Strength:

Front Squat

5-5-5-5-5

5-Rep Max

 

Mobility:

Posterior Chain Floss – 1:30/side

T-Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

 

 

Post score, max load, and experiences to comments

Comments

  1. RhondaMomma says:

    AMRAP1
    110 MOD 25# KB
    AMRAP2
    75 MOD PISTOLS AND HSPU

    SWOD
    5 X 90# (87%)

  2. David Duvall says:

    DD
    125, 133 team, 89% of 190

  3. darrenandtara says:

    D.
    Wod 1. 139 Rx.
    Wod 2 54. Mostly attempts on pistols, got a couple.
    5:00 Death by bike. 80 Cals with Becca and a 15 to 25 sec ghost rider.

    Swod. Up to 225#. Smoked after the bike but knee responded well.

  4. CWOD: 123 mod: 45# KB, HSPU on 30″box, pistols using 14″ box, knee PU.
    Team 123 with John and Wayne
    I was only able to get to 5 reps at 70% (173#) and had to leave.

  5. Wod 1: 100 Rx
    Wod 2: 75 – used a band for the pistols
    SURPRISE WOD: 80 cals on the bike with Darren – BLEGH.

    SWOD: Up to 5×100# (77% of 1RM)- attempted 105, but only managed to get 2.

  6. White Ape says:

    Did work with Lifters Club.
    Knee still bugging me. 🙁

  7. WOD1 170 scaled with 62# kb
    WOD2 113 scaled with pistol progression on 20″ box
    Bike with T 84 cal
    SWOD worked up to 180# for 5 rep

  8. CWOD: lifters club (60 min warmup; 5 min workout)

    SWOD: Snatch City
    Up to 170 lbs (92%) x2

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