Gym closed Monday for New Years!
Tuesday classes will ONLY be at 0900 and 1200.
Conditioning:
“Better Days”
40 Speed Skips
30 Box Jumps (24/20″)
20 One-leg Kettlebell Deadlift Crossover (35/25)
400m Row
20 GHD Sit-ups
30 Weighted Walking Lunges (45/35)
40 Double Unders
2 rounds for time
20:00 Cap
Compare to Tuesday, 27 December 2016
Strength:
Make up missed 1-RM
or…
Front Squat
5 reps @ 60% 1RM
3 reps @ 70%
1+ reps @ 80%
For max reps @ 80%
Flexibility/yoga poses:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Post time, load and reps, and experiences to comments
165# OHS
1 Rd Better Days-10:23
85# RM C&J
Court
CWOD:
1 round, 8:09 rx
SWOD:
195# BSQ, down 20#
CWOD: 18:16 Rx
2:24 faster than Dec 2016
CWOD, 5 box jumps into second round at 10 min time cap
Mod with 20# kb bc all 25# were being used
Thruster 1RM 140# (20# PR, woop!)
CWOD finished 1 dub of the first round at 10 min cap. KB DL was very awkward and kept losing balance.
SWOD 140# snatch for a 5# pr. Technique was crap, didnt bother for a bigger pr as I was muscling the bar overhead. Need to punch bar up and use more hip explosion.
Better Days
20:07
7 GHD left in second round at 20 min cap
Mod GHD due to being a shorty
Front squat
7@85#
80% 1RM
2 rds better days 19:04 Rx
T
CWOD: 19:08 Rx 14lb vest