Happy birthday Danny! Flashback to 2010!
Conditioning:
“Picking Daisies”
1000m Row
75 Sit-ups
50 Army T-Push ups
25 Russian Kettlebell Swings (97/62)
400m Run
30 Alternating Dumbbell Snatches (50/35)
20 Alternating Pistols
10 Muscle-ups
For Time
Strength:
Option 1:
Make-up a missed 1-RM
For max load
Option 2:
Pick a lift from the following list and find a 4-RM
Back Squat, Front Squat, Deadlift, Push Press, Shoulder Press, Hang Clean, Hang Snatch, or Overhead Squat
For max load
Mobility:
Shoulder Fold – 1:30/side
Twisted Cross – 1:30/side
Saddle Pose – 2:00
Pike stretch – 2:00
Post time, lift and load, and experiences to comments
CWOD 24:45
Long version. No lift option
Happy Birthday Danny!
Happy birthday Danny!
Power Snatch (power position) 3×5 @ 95/115/115
Power Clean (power position) 3×5 @ 115/135/155
Back Squat: 5×3 @ 85% 320#
Back Extension Iso Hold: 3×20 secs
Strict T2B: 3×5
Bulgarian Split Squat: 3×6 e/
Redid FSQ-370# 5lb PR
Felt like i could get more, so next time I will!
Nice work
Did the lifter version hit cap at 3/10 PLU+10 ring dips
Dead lift 1RM 165# went down 30lb (195# old PR)
CWOD lifter option, hit cap at 9 pistols scaled on box, weights were rx
SWOD worked up to 155# cleans then stayed there to address technique. Still need to pull weight back toward me not out in front of me
CWOD: no lift option 25:13. Mod: green banded MUs. First time I’ve been able to successfully do them since Emory was born. Also my first time to do 35 pound dumbbell snatches since the open 2017.
Ntfs: Jimmy had me swap the run and row order.