There will be no 0845 class Monday. All other classes are normal sorry for any inconvenience.
Conditioning:
“Munson Mile”
13 Plate Burpees (25# plate)
13 Squats
13 Hand-release Push-ups
14 Alternating Lunges
Run 400m
4 rounds for time
Compare to Wednesday, 26 October 2016
Strength:
Front Squats
5 reps @ 65%
3 reps @ 75%
1+ reps @ 85%
For max reps at 85%
Flexibility/Mobility:
Quad Smash – 2:00/leg
Couch Stretch – 2:00/leg
Pike Stretch – 2:00
Post time, load and reps, and experiences to comments
CWOD: 18:00rx
50 DU: 1:04, work these when winded
SWOD: 8@115#
20:00 RX
Pushups using correct form …def slowed me down!!
30 seconds for 50 DU
Front squat
8@88#
Probably had a couple more but was losing form so I called it.
CWOD: 18:14Rx
50 DU’s: 40 seconds – stoked to have gotten all unbroken on my first try
SWOD: 6 @ 111# – went for a 7th and failed at the bottom.
Spent some time working tempo squats at 85# so I quit ‘bouncing’ in the bottom of my FSQ. Did 3 sets of 4 at a down 4, hold 3, up 1 pace.
Nice job on the dubs!
CWOD: through last 7 lunges at cap.
Singles 51 sec
3@ 153#
CWOD 18:35
50 DU 0:43 hung up 4 times
SWOD worked up to 185# x7 at 86%
Cwod: 17:28 rx
Dubs 26 sec
No 85% for me today
Worked the 75% with pause squats
GREAT coaching from Mr D today. Well done!
D.
CWOD. Forgot to look. Not fast
Dubs ✅
Swod 7@225. Depth was an issue.
Great noon class today. People got better at exercising.
T
CWOD: 16:08 Rx 34 sec PR
SWOD: 133×7