Friday, 05 January 2018

 

Strength:

Make-up a Lift

1-rep max

For max load

…Or…

Clean

3-3-3 @ 85%

For quality in the receiving position

 

Conditioning:

Complete as many rounds and reps as possible in 3 minutes of:

10 Wall-Balls (20/14) @ (12/11′)

20 Double Unders

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Calories Biked

20 Sit-ups

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Kettlebell Swings (72/53)

20m Burpee Broad Jumps*

 

For Score

*Every 5′ covered is worth one rep

 

Flexibility/Mobility:

20 PVC Passovers

T-spine mobility – 2:00

10 Skin-the-Cats

Hip Capsule – 1:30/side

 

 

Post lift, load, time, and experiences to comments

Comments

  1. Christa says:

    SWOD: Hang Clean – 38# without pain.
    CWOD: 73+58+58=184 singles, 45#KB

  2. SWOD: Clean – 3 sets of 3 @ 105#, felt pretty good and still receiving in about a 2-4″ drop.
    CWOD: 91 Rx, 71 Rx, 62 mod with 45# KB. , total of 224

  3. SWOD 170# x3 clean
    CWOD 1 86 scaled with 16# wb
    2 60 rx
    3 64 scaled with 62# kb

  4. 190 on CWOD
    210# front squat

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