Friday, 04 May 2018

 

Strength:

Front Squat

5  reps  @ 65% 1RM

3  reps  @ 75% 1RM

1+ reps @ 85% 1RM

 

For Max Reps on last set

 

Conditioning:

Complete as many rounds and reps as possible in 15 minutes of:

2 Muscle-ups

5 T-Push-ups

10 Shoulder Touches

20 Double Unders

 

For Score

 

Flexibility:

2 rounds:

10 Sit-up to Pike

Hold Pike sit – 1:00

10 Sit-up to Straddle

Hold Straddle – 1:00

 

 

Post max reps, score, and experiences to comments

Comments

  1. RhondaMomma says:

    SWOD
    6@93 – 1 rep better than April 18

    CWOD
    222
    6 rnds w/PLU&Dip option and shoulder touches facing the wall.

  2. burris says:

    SWOD: 215×7
    CWOD: 222reps, mod shoulder touches facing wall

  3. Manny says:

    SWOD: 290 lbs x 7 reps, probably could have gotten 1 or 2 more

    CWOD: 306 Rx

  4. Daniel says:

    SWOD 190# x7
    CWOD 199 scaled with 4 C2B and 4 banded MU drill

  5. Muffin Man says:

    SWOD: 260# X 8 – had maybe 1 or 2 more reps but the bar started slipping on my shoulders
    CWOD: 259 mod GHDs for shoulder touches. Need to work on ring MUs

  6. Kirby says:

    SWOD: 130x 4 or 5… I didn’t count… woops.
    CWOD: 296- mod with jumping MUs on 30″ box.

  7. Pinky says:

    SWOD: 9@135. Stoked about this,as it estimated my 1RM at 175, 20# more than my current PR.
    CWOD: 192, mods: banded c2b with red and purple bands:l/dips 2:1 for MU.

  8. megancyork says:

    SWOD 102 for 3 comin off blowing my back out. I’ll take it but I have so much work to do.

    CWOD 189. Banded pull ups.

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