Friday, 30 March 2018

Strength:

Front Squats

5-5-3-3-2-2+

Start at 60% 1RM, increase by 5% each set

 

For Quality and Max reps

 

Conditioning:

“Time to work it off”

40 Burpees

40 Double Unders

400m Run

30 Knees-2-Elbows

30 Speed Skips

300m Run

20 Pistols, Alternating (10 each leg)

20 Clapping Push-ups

200m Run

10 Strict Handstand Push-ups

10 Muscle-ups

100m Run

 

For Time

Compare to Monday, 30 October 2017

 

Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

 

Post load and reps, time, and experiences to comments

Comments

  1. allylegg says:

    SWOD: 10 reps at 140#
    CWOD: got 6 plu at cap. Mod strict hspu with 2 abmats

    Looks like we are #ape2nogood in dat pic. Just missing ape Christian

  2. SWOD: 5@120#. Could’ve gotten more but we ran out of time and I just kinda gave up lol.
    CWOD: 19:45 – mods of 1abmat for strict HSPU and PLU/Dips (purple band) instead of MUs

  3. burris says:

    SWOD: 4 reps at 215#
    CWOD: failed at a bunch of strict HSPU w/o mat. Will use one next time. Capped out w/ 4 remaining MU

  4. Daniel says:

    SWOD 6@ 185#
    CWOD 20:07 did the 15+15 option instead of MUs so was 11 dips and 100m shy of finishing

  5. SWOD: 115# 3 resps
    CWOD: 20:12 did 15 ring dips + 15 PLU got 8 dips and no PLU and 100m run left

  6. darrenandtara says:

    T
    SWOD: 9 @ 130
    CWOD: 3 Ring MUs at cap; 1 abmat SHSPUs
    6 Bar MUs after cap.

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