Strength:
Front Squats
4×5 @ 70%
For quality under load
Conditioning:
Complete as many rounds and reps as possible in 15 minutes of:
25 Double Unders
5 Deadlifts (135/93)
5 Back Squats (135/93)
5 Shoulder-2-Overhead (135/93)
For Score
Flexibility/Mobility:
Saddle Sit – 2:00
Elevated Cat – 1:30
Low Dragon – 1:30/side
Child’s Pose w/ shoulders – 2:00
Post load, score, and experiences to comments
SWOD:
145#
CWOD:
7 rds 29 reps
95#
Swod: 3@103# (~73%)
Cwod: 345 reps (9rounds + 50 singles)
53# (53% C&J)
Did 12 unbroken DU in first round then mixed singles and doubles last few rounds just singles
CWOD: 9 rounds plus 50 singles
55# all single unders.
SWOD: 3 rounds 143×4. Stopped after third…hamstring felt funny.
CWOD: 423 58#
D.
Swod. Did it. Felt better as we went.
CWOD. 8 or 9 rounds Rx. Good programming. Pushed the s2o % and felt it after 3 rounds.