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
SWOD:
145#
CWOD:
6 rds
35#
SWOD: 245 lbs
CWOD: 324 Rx (7 rds + 30)
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)
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.
Swod: 105# 75%
Cwod: 3 rounds and 30 du in 4th
Had a rough time getting those DU but did them all