Monday, 20 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.

Conditioning 1:

Partner up, then perform as many rounds and reps as possible in 7 minutes of:

3 Strict Pull-ups

6 Push-ups

9 GHD Sit-ups

12 Wall-Ball Shots (20/14) @ (11/10′)

15/12 Calories Biked

 

For Score

*Alternate Exercises

 

Strength:

Shoulder Press

1-rep max

 

Compare to Friday, 26 May 2017

 

Conditioning 2:

30 Speed Skips

10 Toes-2-Bar

 

3 rounds for time

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:00/side

Quad Smash – 1:00/side

Overhead Distraction w/External Bias – 1:00/side

Glute Smash – 1:00/side

 

 

Post score, max load, time, and experiences to comments

Comments

  1. 133Rx with Mama
    63#, 9# decrease. Bummer.
    2:25Rx

  2. SP 73#. Down 4#

  3. RhondaMomma says:

    C1 – What Sarah said..

    SP 68# – 1pound decrease
    Failed at 71 (103%)

    C2 – 2:06 RX

  4. allylegg says:

    Cwod1: 140 partnered with Becca. Mods strict plu with purple band, T2B for GHDs on first round since machines were all being used

    SWOD: 91#, 3# PR

  5. ^^what Ally said –

    SWOD: 76#, 2# PR. Attempted 78# and failed twice haha. Must. Work. Shoulders.

  6. darrenandtara says:

    D.
    Cwod with MRod. Very fast.
    Swod. 183 2# drop. Poor mental day. Next time don’t think about your PR lift until your actually there.

  7. CWOD1 w/ Jana: 188 Rx

    SWOD: 162 lbs (7 lbs PR!)

    CWOD2: 1:52 Rx

  8. CWOD 1 148 RXish as I cannot hit the 11ft mark with a 20# ball with any consistency but I did get atleast the 10ft.
    SWOD 180# for a 12# pr
    Did not do CWOD 2 to work on muscle ups and finally hit a muscle up tonite!

  9. Muffin Man says:

    CWOD 1: 170 Rx with Speedy
    SWOD: 175# (5# drop)
    CWOD 2: 1:54 Rx

    Awesome work tonight Daniel! Congrats on the PR and MU!

  10. Partnered w Jeff 108 reps
    100# SP stayed the same

  11. CWOD1: Partnered with Norka- 109 reps. My Mods: banded PLU, knee PU, GHDs to horizontal.
    SWOD: 95# Shoulder press- 5# PR at 38.5 weeks pregnant! Super excited about that.
    Didn’t do CWOD 2- can’t jump rope still.

    Was awesome seeing Daniel get a big PR AND his first muscle up! Way to go!

Speak Your Mind