Friday, 11 May 2018

 

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

Comments

  1. sflynn says:

    21:42, 14# vest
    SWOD: 3@105#

  2. schumer says:

    CWOD:
    22:32
    burpees

    SWOD:
    3@135#

  3. RhondaMomma says:

    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!

  4. allylegg says:

    27:05 rx with 14# vest
    Thanks mama T for running that last 600 with me. You’re a beast

    SWOD: 3 @ 120#

  5. Norka says:

    25:02 green and purple banded PLU
    Half of the PU were on my knees
    300 singles
    SWOD: 3 @80#

  6. Muffin Man says:

    CWOD: 17:54 Rx w/ 20# vest
    SWOD: ✅ up to 210# (80%)

  7. Pinky says:

    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.

  8. Kirby says:

    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 😉

  9. darrenandtara says:

    T.
    CWOD. 21:26. Vested
    Swod. 108#

    D.
    CWOD. 16 something. Rx- Shirtless and unvested.
    Swod. 205#

  10. Daniel says:

    CWOD 25:16 with 20# vest. Took off vest for dubs only.
    SWOD worked up to 160# for 80%

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