Friday, 06 April 2018

 

Conditioning 1:

30 Double Unders

15 Sit-up Slammers (12/8) @ 2m

20 Squats

10 Plate Push-ups*

 

3 rounds for time

(8:00 cap)

*Use 35#bumpers, one for feet, one for each hand, and an abmat between hand plates to touch chest

 

Strength:

Back Squats

5-rep max

 

Conditioning 2:

Perform as many reps in 1 minute, and then rotate to next station of:

Sandbag Zercher Squats (70/40)

Ring Dips

D-Ball Cleans (100/80)

Rest 1 minute between rounds

 

2 rounds for score

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post times, max load, and experiences to comments

Comments

  1. sflynn says:

    6:27 Rx
    5@140# (85%)
    90 reps, 50# DBall

  2. RhondaMomma says:

    7:00
    113# x 5 (87%)
    89 Reps..about. Math under stress is hard!
    30# DBall

  3. Kirby says:

    CWOD 1: 5:52 Rx
    SWOD: 5@ 145# (88.9%)
    CWOD 2: 118 Reps, 50# DBall, purple band for dips.

    Really really need to get better at dips.

  4. White Ape says:

    CWOD 1:
    5:25 Rx

    SWOD:
    5 @ 360
    I should have gone heavier. That was my 86%, but did all 5 fairly smooth. And did deep squats on all. 375 next time.

  5. Daniel says:

    CWOD 1 6:25 rx
    SWOD 5x 230#
    CWOD 2 78 reps rx

  6. Manny says:

    CWOD 1: 4:56 Rx

    SWOD: fail (3 x 340 lbs (83%))
    Butt and legs still feeling yesterday’s Helen

    CWOD 2: 49+45 = 94 Rx

  7. Pinky says:

    CWOD 1: 7:12 Rx
    SWOD: 5@163# (86%)
    CWOD 2: 103, mod: 50# dball, red banded dips

  8. Muffin Man says:

    5:28 mod SU slammers with butterfly sit-ups
    SWOD: 315# probably had 325, but happy with that

  9. Norka says:

    CWOD 1: 7:58
    SWOD: 5 at 80% (133#) could have done more but ran out of time.
    CWOD 2: 85 reps banded ring dips

  10. megancyork says:

    CWOD 1: 7:59
    SWOD: 5 at 105# I definitely could’ve gone heavier, just ran out of time.

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