Wednesday, 01 August 2018

 

Strength:

10:00 to work up to a heavy 4-rep…

Overhead Squat

 

For quality at load

 

Conditioning:

With a running clock, perform:

500m Row for time

…rest until 10:00 on the clock, then…

60 Sit-up Slammers (12/8) @ 2m

20 Power Cleans (185/123)

40 Burpee Box Overs (24/20″)

 

For Time

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Barbell Shoulder Smash – 1:30/side

Spine Smash – 2:00

 

 

Post load, time and experiences to comments

Comments

  1. SWOD: failed on 4th rep at 215 lbs

    CWOD: 1:33.9 Row & 19:41 Scaled (165 lbs)

  2. SWOD 75# 96% x 4
    Row 2:00.8
    CWOD 20:08

  3. sflynn says:

    SWOD 2@ 125#, 4@ 115#
    Row 148.2
    Total CWOD with row & rest: 18:53, 75# Bar

  4. RhondaMomma says:

    4@83
    Row: 2:02
    CWOD: 20:04 63# Bar

  5. CourtnieMcKone says:

    SWOD:
    4 @133#

    CWOD;
    1:56.5 row
    20:06 @ 103#
    Lacked 6 burpee box overs at cap.

  6. darrenandtara says:

    Swod.
    4 @ 185#

    1:35.8 row
    20:10 @ 165#.
    Liked the 65%-70% work.

  7. Swod: 4@ 70# (90%)
    Row: 2:08
    Cwod: 20:10 @ 65%
    Cap at 30 burpees

  8. megancyork says:

    SWOD: 4 @ 70# lost focus when I went for 75#
    Row: 1:57 … need to work harder pulls.
    CWOD: 20:20 @ 65%
    Burpees and any box jump/over will always suck but they suck a lot less than when I started.

  9. Daniel says:

    SWOD 125# ×4
    Row 1:55.2
    CWOD 10:18 or 18 reps left at cap, scaled with 125#

  10. SWOD: 4@113#
    CWOD: 1:59 row. Paced too much. 19:00, mod: 93# power cleans

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