Conditioning:
“And then there was more”
Run 600m*
…then 4 rounds of:
5 Pull-ups
10 Push-ups
15 Squats
…then…
100 Double Unders
…then 5 rounds of:
4 Pull-ups
8 Push-ups
12 Squats
…then…
Run 600m
For Time
*Vest if you got it.
Strength:
Hang Power Cleans
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
For Quality*
* Focus on maintaining straight arms through triple extension, fast elbows, and a solid receiving position.
Flexibility/Mobility:
Shoulder Fold – 1:30/side
Twisted Cross – 1:30/side
Saddle Pose – 2:00
Pike stretch – 2:00
Post time, loads, and experiences to comments
21:42, 14# vest
SWOD: 3@105#
CWOD:
22:32
burpees
SWOD:
3@135#
22:16 I think?
Vested 10#
Tried 2/4/6 x 10 in part 2. . It was a lot of transition time.
My DUBs were not happening today with the vest!
3@88
27:05 rx with 14# vest
Thanks mama T for running that last 600 with me. You’re a beast
SWOD: 3 @ 120#
25:02 green and purple banded PLU
Half of the PU were on my knees
300 singles
SWOD: 3 @80#
CWOD: 17:54 Rx w/ 20# vest
SWOD: ✅ up to 210# (80%)
22:57. Pretty sure I accidentally did an extra round. NTFs-use chips.
Went slow and easy after tweaking my back on deadlifts Wednesday. Skipped SWOD.
CWOD: 17:37 Rx- no vest. Don’t own one! So not Rx+
SWOD: 3@ 110 84%, then 2@ 115 for fun… trying to keep up with Ally 😉
T.
CWOD. 21:26. Vested
Swod. 108#
D.
CWOD. 16 something. Rx- Shirtless and unvested.
Swod. 205#
CWOD 25:16 with 20# vest. Took off vest for dubs only.
SWOD worked up to 160# for 80%