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
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
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
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
SWOD 6@ 185#
CWOD 20:07 did the 15+15 option instead of MUs so was 11 dips and 100m shy of finishing
SWOD: 115# 3 resps
CWOD: 20:12 did 15 ring dips + 15 PLU got 8 dips and no PLU and 100m run left
T
SWOD: 9 @ 130
CWOD: 3 Ring MUs at cap; 1 abmat SHSPUs
6 Bar MUs after cap.