Wednesday, 09 May 2018

 

Strength:

“Bring Sally Up”

With a barbell in the back rack (135/93), play the song “Flower” by Moby. When the lyrics say “bring Sally up”, stand up. When the lyrics say, “bring Sally down”, squat down.

 

For completion and quality

 

Conditioning:

“Christine”

500m Row

12 Bodyweight Deadlifts

21 Box Jumps (20″)

 

3 Rounds For Time

Compare to Tuesday, 26 September 2017

 

Flexibility/Mobility:

Overhead Distraction – 2:00/side

Hip Capsule – 2:00/side

Spine Smash – 2:00

 

 

Post times and experiences to comments

Comments

  1. schumer says:

    SWOD:
    85#
    did not perform every rep perfectly

    CWOD:
    13:33 Rx
    185#

  2. RhondaMomma says:

    SWOD
    33# Bar…Did it..what John said 🙂

    CWOD
    15:51 RX
    That was really tough after the SWOD!

  3. Muffin Man says:

    SWOD: 135# unsuccessful
    CWOD: 10:13 Rx (210#)

  4. Kirby says:

    SWOD: No
    CWOD: 13:34 Rx (125#) Paces: 2:05, 2:08, 2:13. Meh.

    • Kirby says:

      Ok now that everyone knows what we did…
      Unsuccessful at 58#. (35.5%). Missed about 4. Lower back was LIGHTING UP, which means my core sucks.

  5. CourtnieMcKone says:

    SWOD: got all the reps but dropped off my back right before the song ended. 63#

    CWOD: 13:39rx @ 153#

  6. allylegg says:

    SWOD: successful at 63# (33% 1RM)
    CWOD: 11:37 rx DL @148#

  7. Daniel says:

    SWOD 65# FOR 25%
    CWOD 14:09 @ 165#

  8. sflynn says:

    Sally: 58#
    CWOD: 11:43 Rx, 130#

  9. Norka says:

    Sally: 43# (~26%) missed 4 squads
    Cwod: 438 cals into 3rd round when cap
    Did 133# instead of 142#( body weight, 68% 1RM) I felt super weak I’m in the middle of a cold so not feeling it today!

  10. Christa says:

    SWOD: successful @ 63#
    CWOD: 15:21 RX 173#

  11. Pinky says:

    SWOD: successful at 53#
    CWOD: 18:22 Rx at 153. Tried the rowing hack for the first time. Not in my favor that I still have some baby weight on and am one of our weakest deadlifters. Not pretty.

  12. White Ape says:

    SWOD:
    Performed and successfully completed Rx. In the words of Rich, it got “spicy”.

    CWOD:
    9:39 Rx
    45 second PR!

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