Friday, 13 July 2018

 

Conditioning:

“Crank up the heat”

400m Run

7 Handstand Push-ups

14 GHD Sit-ups

21 Calories Rowed

42 Double Unders

 

3 rounds for time

Compare to Saturday, 09 July 2016

 

Strength:

Option 1:

Squat Cleans

5 reps @ 50% 1RM

5 reps @ 60%

5 reps @ 70%

 

For quality

 

Option 2:

Make-up a Lift

1-rep max

For max load

 

Mobility:

Plantar Surface Mobilization – 1:30/foot

Couch Stretch – 1:30/leg

Banded Bully – 1:30/arm

 

 

Post load and reps, time, and experiences to comments

Comments

  1. schumer says:

    CWOD:
    2 rds +through 5 GHDs
    15:00 min cap

    SWOD:
    1 RM SP
    125#

  2. Norka says:

    Cwod: 17cals in 2nd round when cap
    HSPU w 2 abmats
    SWOD: back squats 1RM
    168# (3# PR) almost had 170 #

  3. Christa says:

    CWOD: made it through partial run on 3rd round at cap. HSPU 2 ab mats,
    SWOD: 1RM Clean 103# (down 30#) Basically I’m chickening out getting under the bar. Will try again another day.

  4. Manny says:

    2 rounds of CWOD: 8:41 Rx
    Only did 300m runs

  5. Mr. Such says:

    CWOD: 2 Rounds ✅
    300m Run

    SWOD: 1RM HANG POWER CLEAN

    300#

    25# PR

    Not pretty but we will get good work in very soon, consistently from multiple positions.

  6. Daniel says:

    CWOD 2 rds +200m run rx
    SWOD worked up to 5x 145#
    still pausing when bringing bar from ground, worked power cleans at 95# just for technique

  7. Pinky says:

    CWOD: finishing run on 3rd rd at cap, Rx
    SWOD: 140# HPC, 5# current PR, 2# all time PR

  8. White Ape says:

    CWOD: ✅

    SWOD:
    Did the squat cleans.
    5@165
    5@200
    5@230
    Worked on the triple extension and a higher, more solid receiving position.

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