Friday, 27 July 2018

 

Strength:

Every 90 seconds, for 6 rounds, perform one set of:

Front Squats

4 @75%

 

Conditioning:

Complete as many rounds and reps as possible in 12-minutes of:

30 Double Unders

30ft One-arm Dumbbell Overhead Lunges, Left (50/35)*

30ft One-arm Dumbbell Overhead Lunges, Right (50/35)*

 

For Score

*Each 5ft section is one rep. Advancement and scoring is to Games standards.

 

Flexibility:

Quad Smash – 1:30/leg

Calf Smash – 1:30/leg

Twisted Cross – 1:30/side

Shoulder Fold – 1:30/side

 

 

Post load, score, and experiences to comments

Comments

  1. schumer says:

    SWOD:
    145#

    CWOD:
    6 rds
    35#

  2. Manny says:

    SWOD: 245 lbs

    CWOD: 324 Rx (7 rds + 30)

  3. White Ape says:

    SWOD:
    6 rds @275#
    1 sec pauses on rd 5
    2 sec pauses on rd 6

    CWOD:
    312 pts Rx
    (7 rds, 18 du’s)

  4. Daniel says:

    SWOD 155# for 67% since I did front squats yesterday, 1 sec pause on rd 5, 2 sec pause on rd 6
    CWOD 5 rds or 210 reps rx
    I like this wod, tough one.

  5. Norka says:

    Swod: 105# 75%
    Cwod: 3 rounds and 30 du in 4th
    Had a rough time getting those DU but did them all

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