Wednesday, 30 May 2018

 

Conditioning:

150m Run

12 Sit-up Slammers (12/8) @ 2m

9 Back Squats (95/63)*

6 Behind-the-neck Shoulder Press (95/63)

3 Overhead Squats (95/63)

 

3 rounds for time

(10:00 cap)

*Must clean from floor, and place on back.

 

Strength:

Overhead Squat

1-rep max

Compare to Monday, 11 December 2017

 

Flexibility/Mobility:

Shoulder Smash – 1:00/side

Pike Stretch – 1:30

Overhead Distraction w/ External Bias – 1:00/side

Butterfly Stretch – 1:30

 

 

Post time, load, and experiences to comments

Comments

  1. CourtnieMcKone says:

    7:05 @ 53#

    145# OHS

  2. darrenandtara says:

    D.
    CWOD. 7:02
    Swod. 230#. 5# pr.

  3. Kirby says:

    CWOD: 7:24- Rx weights but did Push Press behind neck instead.
    SWOD- 130# – 17# PR

  4. Daniel says:

    CWOD 7:29 scaled with 65# for 40%
    SWOD 145# with lots of mechanical issues

  5. Manny says:

    CWOD: 6:55 Rx
    SWOD: 265 lbs (15 lbs PR)

  6. Norka says:

    CWOD: 7:29 with 33# for 44%
    Russian KB swings with 45# KB
    2 24” boxes for HSPU

    SWOD: 78# (3 lb increment)

  7. Pinky says:

    Worked late so did this at home.
    CWOD: 7:29, Rx weight with some push presses, some shoulder presses
    SWOD: 133#, 8# PR from February, same as pre-baby number.

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