Friday, 13 April 2018

 

Strength:

Power Clean ⇒ Hang Squat Clean ⇒ Jerk

Complex 1-rep max

(18:00 cap)

 

Conditioning:

“Time to pay…almost”

600m Run

40 Sit-up Slammers (12/8)

20 Wall-Ball Shots (20/14) @ (10/9′)

10 Muscle-ups

20 Wall-Ball Shots

40 Sit-up Slammers*

600m Run

 

For Time

Similar to Saturday, 22 April 2017

(18:00 cap)

*Original WOD called for KBPU. Coach subconsciously made an on the spot call to repeat slammers while he was writing the WOD on the board. Expect the unexpected!

 

Mobility:

Super Front Rack – 1:30/arm

Banded Olympic Wall Squat – 2:00

Quad Smash – 1:30/leg

 

 

Post max load, time, and experiences to comments

Comments

  1. sflynn says:

    SWOD: stopped at 100#, time constraint
    CWOD: 16:01, MU mod

  2. RhondaMomma says:

    SWOD
    95 lbs – did hang clean instead of hang squat clean
    CWOD
    Capped out
    750 Row
    Blue band bar MU
    Completely forgot about the PU

  3. CourtnieMcKone says:

    SWOD: 115#
    CWOD: 16:18
    Plu/purple band dips. 40 slammers instead of pu

  4. CWOD: 15:34 Rx
    4-5 no reps on bar MUs cost me

  5. White Ape says:

    CWOD:
    14:25 Rx+
    25# WB
    Ring MU

    SWOD:
    Rested lifting today. Worked heavy C&J, clean pulls, and clean grip DL last night. Trying to work back in slowly after resting for 4 days trying to let shoulder get better.

  6. Muffin Man says:

    SWOD: 225#
    CWOD: 14:16 Rx

  7. SWOD: 88# (95% 1 rep max c&j)
    CWOD: 19:51 mod. Green and red banded pl and blue banded ring dips instead of MU
    First time using 12# for WB (yayy me)
    Great workout killer but enjoyed it a lot!

  8. SWOD: 115# at cal
    CWOD: I thought I was 16:39 but I might have had my time wrong if court was 16:18. Mod: 5 green banded MU, rest PLU/dips. Liked this wod.

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