Friday, 03 August 2018

 

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

Comments

  1. schumer says:

    SWOD:
    145#

    CWOD:
    7 rds 29 reps
    95#

  2. 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

  3. megancyork says:

    CWOD: 9 rounds plus 50 singles
    55# all single unders.

  4. Christa says:

    SWOD: 3 rounds 143×4. Stopped after third…hamstring felt funny.
    CWOD: 423 58#

  5. darrenandtara says:

    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.

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