Monday, 11 December 2017

 

Conditioning:

200m Run

12 Sit-up Slammers (12/8) @ 2m

9 Back Squats (95/63)*

6 Shoulder Press (95/63)*

 

3 rounds for time

(10:00 cap)

*Must clean from floor, and place on back. First SP rep can be from behind the neck.

 

Strength:

Overhead Squat

1-rep max

Compare to Monday, 12 June 2017

 

Flexibility/Mobility:

Super Friend Shoulder Smash – 1:00/side

Super Friend Pike Stretch – 1:30

Overhead Distraction w/ External Bias – 1:30/side

Butterfly Stretch – 1:30

 

 

Post time, load, and experiences to comments

Comments

  1. CWOD: 6:40, 43# bar
    SWOD: 135#, 20# PR!

  2. RhondaMomma says:

    CWOD
    8:18 52# bar

    SWOD
    100#
    Not a PR but getting close

  3. CWOD 8:37 45#

    OHS. 85#

  4. darrenandtara says:

    T.
    CWOD. Super fast
    Swod. 135. 5# Pr. Focus on the jerk first.

    D.
    CWOD. Kinda fast.
    Swod. 225. 20# Pr. Focus on weight in the heels.

  5. CWOD: 6:40 w/ 50#
    SWOD: 113# — 25# PR

  6. CWOD 8:57 rx
    SWOD 145# for a 10# decrease. Not feelin it tonite…

  7. CourtnieMcKone says:

    CWOD: 7:43 rx

    SWOD: 115#, down 25#

    • White Ape says:

      We can’t always perform at our best. You got some good work in. Next time, make sure I see the weights you are struggling with. You can get it Mama!

  8. White Ape says:

    CWOD:
    6:49 Rx
    About 85% intensity on average

    SWOD:
    295#
    5 lb PR! I will take it.
    Notes to self: Focus on the jerk, and do more heavy OHS.

  9. Mr. Such says:

    CWOD: smedium pace and scaled (got a knot in my hip flexor/groin from K2E)

    SWOD: 285#

    10# PR

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