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Monday, 16 July 2018

15 July 2018 by 8 Comments

 

Congrats to Sarah Flynn-CFL1, Christian Steichen-CFL2 (awaiting new certificate), and Michael Such-USAW Lvl 1!

 

Conditioning:

Complete as many rounds and reps as possible in 3 minutes of:

10 Wall-Balls (25/16) @ (10/9′)

20 Double Unders

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Calories Biked

20 Sit-ups

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Kettlebell Swings (72/53)

20m Burpee Broad Jumps*

 

For Score

*Every 5′ covered is worth one rep

 

Strength:

Make-up a Lift

1-rep max

For max load

 

…Or…

Deadlift

5 @ 50%

4 @ 60%

4 @ 65%

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

 

For quality

 

Flexibility/Mobility:

20 PVC Passovers

T-spine mobility – 2:00

10 Skin-the-Cats

Hip Capsule – 1:30/side

 

 

Post lift, load, time, and experiences to comments

Filed Under: 11-15 min, 20+ min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Mobility

Comments

  1. sflynn says
    16 July 2018 at 10:21

    Back squat 170#, 5# PR. Was pretty easy, but wanted to take it easy on my back.

  2. Manny says
    16 July 2018 at 18:01

    CWOD: 236 Rx

    SWOD: 235 Hang Power Clean (5 lbs PR)

  3. Mr. Such says
    16 July 2018 at 18:14

    CWOD ✅

    SWOD: 1RM Thruster

    225#

    -20#

    Wasn’t feelin it today. All done with 1RM. Time to start working with new percentages.

  4. CourtnieMcKone says
    16 July 2018 at 18:18

    CWOD: did it

    SWOD: 155# hpc

  5. Daniel says
    16 July 2018 at 20:56

    CWOD done rx
    SWOD worked deadlift up to 270# for 85%

  6. Pinky says
    16 July 2018 at 21:37

    CWOD: 200 Rx
    SWOD: C&J stupid 135 again. Time to go back to basics.

  7. Norka says
    16 July 2018 at 22:04

    Cwod: 167
    Swod: hang power clean 1RM
    105# (17# PR)

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