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
SWOD:
85#
did not perform every rep perfectly
CWOD:
13:33 Rx
185#
SWOD
33# Bar…Did it..what John said 🙂
CWOD
15:51 RX
That was really tough after the SWOD!
SWOD: 135# unsuccessful
CWOD: 10:13 Rx (210#)
SWOD: No
CWOD: 13:34 Rx (125#) Paces: 2:05, 2:08, 2:13. Meh.
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.
SWOD: got all the reps but dropped off my back right before the song ended. 63#
CWOD: 13:39rx @ 153#
SWOD: successful at 63# (33% 1RM)
CWOD: 11:37 rx DL @148#
Did rowing technique 1 hard pull q 7 seconds with damper on 1
SWOD 65# FOR 25%
CWOD 14:09 @ 165#
Sally: 58#
CWOD: 11:43 Rx, 130#
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!
SWOD: successful @ 63#
CWOD: 15:21 RX 173#
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.
SWOD:
Performed and successfully completed Rx. In the words of Rich, it got “spicy”.
CWOD:
9:39 Rx
45 second PR!