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
6:27 Rx
5@140# (85%)
90 reps, 50# DBall
7:00
113# x 5 (87%)
89 Reps..about. Math under stress is hard!
30# DBall
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.
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.
CWOD 1 6:25 rx
SWOD 5x 230#
CWOD 2 78 reps rx
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
CWOD 1: 7:12 Rx
SWOD: 5@163# (86%)
CWOD 2: 103, mod: 50# dball, red banded dips
5:28 mod SU slammers with butterfly sit-ups
SWOD: 315# probably had 325, but happy with that
85% of old 1RM.
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
CWOD 1: 7:59
SWOD: 5 at 105# I definitely could’ve gone heavier, just ran out of time.