Strength:
Power Clean to 5-rep max Front Squat
For max load
Conditioning:
15/12 Calories Biked
12 GHD Sit-ups
9 D-Ball Cleans (100/80)
6 Wall Climbs
4 rounds for time
Mobility:
Olympic Wall Squat – 2:00
Overhead Distraction w/ External Bias – 1:00/side
Reclined Spinal Twist – 1:00/side
Post max load, time, and experiences to comments
SWOD: 115#, next time go heavier faster, ran out of time
CWOD: 19:16 Rx, wow those DBall cleans
SWOD 93# – i probably could have gone up one more time..also ran out of time
CWOD 19:52 50# DBall. I honestly can’t comprehend doing those 30# heavier!
SWOD:
125#
CWOD:
3 rounds rx at 20 min cap
SWOD: 120# x4. Meh. My squats need work, knees completely came in on my 5th. (92% clean, 78% FSQ)
CWOD: 17:02 w/ 50# DBall, and on the old white bike 3/4 times (i would count that as a mod..).
SWOD: 100# new PR on clean
CWOD: 19:57 50# DBall/working on my wall climbs
SWOD: 255# (96% of 1RM Pwr Clean, 84% of current 1RM FSQ)
CWOD: 19:53 Rx
SWOD worked up to 175# for 87%
Apparently picked up some bad habits with my cleans I need to correct.
CWOD sandbagged round 3 as my back started giving me trouble and quit round 4. Did first 2 rds rx
SWOD: 103#
CWOD: 20:44. Wall climbs nowhere near Rx. They killlllled me.
T
SWOD: 128#
CWOD: vested mile run