Wednesday, 10 January 2018

 

Conditioning:

Complete as many rounds and reps as possible in 8 minutes of:

10/6 Calories Biked

8 Gorilla Rows (53/35)

6 Toes-2-Bar

24 Speed Skips

 

For Score

 

Strength:

Deadlift

3-3-3 @ 85%

For quality in maintaining position throughout

…Or…

Make-up a Lift

1-rep max

For max load

 

Flexibility/Mobility:

T-spine mobility – 2:00

Half Straddle – 1:30/side

Hip Capsule – 1:30/side

 

 

Post score, lift, load, and experiences to comments

Comments

  1. Christa says:

    CWOD:184
    Only got up to 70% on DL…had to o leave early today.

  2. megancyork says:

    154… dead!

  3. CWOD: 196 Rx
    SWOD: 3×3 @ 185 (85%), my 1st set felt terrible, 2nd was better and the 3rd felt much better.

  4. CWOD 204 rx
    SWOD 3×3 dl up to 270# or 85% felt much better tonite than the last few times I tried dl.

  5. CWOD: 202 Scaled
    45 lbs KB

    SWOD: 3 @ 380 lbs (85%) x3

  6. allylegg says:

    188# back squat (12# PR)

  7. CourtnieMcKone says:

    145# C&J… 3 pounds away from my lifetime PR. Pretty happy with that.

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