Strength:
Shoulder Press
5-5-3-3-2-2+
Start at 60% 1RM, increase by 5% each set
For Quality and Max reps
Conditioning:
“Time to work it off”
40 Burpees
40 Double Unders
400m Run
30 Knees-2-Elbows
30 Speed Skips
300m Run
20 Pistols, Alternating (10 each leg)
20 Clapping Push-ups
200m Run
10 Strict Handstand Push-ups
10 Muscle-ups
100m Run
For Time
Compare to Tuesday, 09 May 2017
Mobility:
Plantar Surface – 1:30/foot
Low Lunge Twist – 1:30/side
T-Spine Smash – 2:00
Post load and reps, time, and experiences to comments
SWOD: 4@63# (shoulders feeling sore)
CWOD: 22:30 mods:
Pistols holding 10# plate
Clapping PU from 1 knee
Strict HSPU w/ 1 ab mat
15PLU/RDs for MU (got all 15 PLU unbroken, no band on RDs)
Did get several pistols after class w/o 10# plate so balance is getting better!
SWOD
7@ 63#
CWOD
19:58 Mod
HSPU to Abmat
PLU/RD for MU – no bands
Awesome small but MIGHTY 8:45 class!
Oh yeah..forgot pistols with purple band
SWOD: 8 @ 140#
CWOD: 27:37 scaled*
*Pistols w/ green band (thanks D), two ab mats for SHSPU.
Week 4: Home Grown
D. Swod 4 @155
CWOD ✅. Moded pistols w blue band.
Good noon class today. Congrats to Geno for kicking tail on his shoulder presses and Kristen for setting a PR on her press.
83# x 5 reps
Cap mods on cwod
SWOD worked up to 130# x9 reps
CWOD 19:58 scaled with rd and plu instead of mu
Forgot pistols on 20″ box
4 @ 83#
1 pistol left at the cap. I was really terrible at this wod.
Pistols on 20in box. Would have mod the other stuff but didn’t make it there
T
SWOD: 73x 4
CWOD: 20ish on the clock after SHSPU – mod w, 1 abmat
Successful w/ 3 MUs
Wooooohooooo on your MU girl!!!
SWOD: 5@89#s/85%
CWod: Anna’s Birthday Wod at Vertical
6rds 25:10 total time RX
NTFS: don’t let Anna have any more birthdays
Buy-in: 800m D-Ball carry (at chest in bear hug style)
Then AMRAP 17 minutes*
*clock starts when last person finishes the carry (it pays to go fast…it equals more recovery)
10 HSPU
30 DU
21 Single Arm DB Snatch (alternating)
Cash-Out: 800m D-Ball carry
SWOD: 5 @ 130 lbs
CWOD: Cap with 5 MUs remaining
Only did one strict HSPU, then kipping for last 9