Conditioning:
20 Wall-Ball Shots (25/16) @ (10/9′)
20 Sumo Deadlift High Pulls (75/53)
20 Box Overs (24/20″)
20 Push Press (75/53)
200m Run
5 rounds for time
Flexibility/Mobility:
Rocking Table – 1:00
Twisting Ape – 1:00
20 Straight Calf Raises
Elevated Saddle – 1:00
10 Side-to-Side Squats
Standing Straddle Stretch – 1:00
2 rounds for quality
Post time and experiences to comments
35:30 MOD
14# WB
43# bar
Wowza!
36:23 rx
Thank you Jimmy for pushing me!
30:22 rx (insert puke face)
I seriously almost called it after the 3rd round. Was not feeling the “volume”
D.
Fight gone worser
32:37. Rx. Heald 12-8 for 3 rounds then had to go to 8-7-5. Maybe next time get one more round. Wall balls sucked and sumos are just weird.
35:45 – only mod was 42# bar for the HP’s and PP’s. That’s like 41.2% of my 1RM so I felt good about that choice. Pretty sure I would’ve died if I’d gone for my 45%.
Shirt on time so did a modified version at home.
2RFT
Mods:
14# WBS in half squat (since I’m not supposed to squat)
33# PP and SDHP
Box stepovers
10:56
Cap+ 46 reps rx.
1 rep for every 25m of the run.
To make my comparison easier for next time, I got 2 box jumps into my last round.
28:11 Rx; stayed at 12/8 rep scheme for all rounds.
Cap +43 rx so 38:43 I think
26:21 Rx
Did all WB, box, and PP unbroken. Broke SDHP into o 12/8. Run faster next time. I ran slower to use as rest, but I think I should have pushed a little harder. Still was and am very tired after.