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Friday, 20 July 2018

19 July 2018 by 9 Comments

 

Conditioning:

Complete as many rounds and reps as possible in 8 minutes of:

10/8 Calories Biked

8 Gorilla Rows (53/35)

6 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Front Squats

3-3-3 @ 80%

For quality in maintaining position throughout movement

 

…Or…

Make-up a Lift

1-rep max

For max load

 

Flexibility/Mobility:

T-spine mobility – 2:00

Half Straddle – 1:30/side

Hip Capsule – 1:30/side

Saddle Sit – 2:00

 

 

Post score, lift, load, and experiences to comments

Filed Under: 6-10 min, AMRAP, Bodyweight, Gymnastics WOD, Lifting, Mobility

Comments

  1. schumer says
    20 July 2018 at 08:18

    CWOD:
    4 rds Rx

    SWOD:
    FS 1RM 185#

  2. Norka says
    20 July 2018 at 11:19

    CWOD: 142 (3 rds and 4cals into 4th round) 1st round RX then went ro 30# KB
    SWOD: deadlift 1RM 165#
    Worked on hand stand holds

  3. Christa says
    20 July 2018 at 14:08

    CWOD: 191 (4 rounds +7 cakes)
    SWOD: Backsquat 213# (3# PR)

  4. burris says
    20 July 2018 at 14:57

    CWOD: 194Rx

  5. Manny says
    20 July 2018 at 17:43

    CWOD: 249 Scaled (45 lbs KBs)

    SWOD: 205 lbs Snatch (5 lbs PR)

  6. Jaime says
    20 July 2018 at 19:51

    Did C WOD for 8 mins
    268# DL. beat the epic PPR by 3# and it was just a regular PR no PP

  7. Daniel says
    20 July 2018 at 20:30

    CWOD 165 rx
    SWOD worked some behind the neck push press with snatch grip up to 95#
    Got more comfortable with catching and holding that position overhead and really “punching” the bar at the ceiling

  8. megancyork says
    20 July 2018 at 22:22

    CWOD 138. RX’d it!!!!

    SWOD 1 RM Clean 115#
    Felt great. Got some fantastic coaching from Darren and Jimmy.
    Gotta work fast elbows.

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