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
AMRAP1
110 MOD 25# KB
AMRAP2
75 MOD PISTOLS AND HSPU
SWOD
5 X 90# (87%)
DD
125, 133 team, 89% of 190
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.
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.
Hahaha…I wish 173 was my 70%! 123#
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.
Did work with Lifters Club.
Knee still bugging me. 🙁
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
WOD1 may have been 130. I was right with Nathan and he said 170 but I think I may have been right on rd 4 not rd 5.
CWOD: lifters club (60 min warmup; 5 min workout)
SWOD: Snatch City
Up to 170 lbs (92%) x2