Wednesday, 11 July 2018

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

Comments

  1. Susan says:

    CWOD 24:45
    Long version. No lift option

  2. RhondaMomma says:

    Happy Birthday Danny!

  3. sflynn says:

    Happy birthday Danny!

  4. Mr. Such says:

    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/

  5. White Ape says:

    Redid FSQ-380# 5lb PR
    Felt like i could get more, so next time I will!

  6. Norka says:

    Did the lifter version hit cap at 3/10 PLU+10 ring dips
    Dead lift 1RM 165# went down 30lb (195# old PR)

  7. Daniel says:

    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

  8. Pinky says:

    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.

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