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
SWOD: stopped at 100#, time constraint
CWOD: 16:01, MU mod
For some reason I did 40 Slammers instead of 40 PU.
???
Hey I did too!!
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
SWOD: 115#
CWOD: 16:18
Plu/purple band dips. 40 slammers instead of pu
Maybe I was 18:16. Don’t remember.
CWOD: 15:34 Rx
4-5 no reps on bar MUs cost me
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.
SWOD: 225#
CWOD: 14:16 Rx
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!
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.