Quality time at MP. 🙂
Strength:
Shoulder Press
6 reps @ 70%
5 sets for quality
Metcon:
600m run
30 Grasshoppers
15 Hang Power Cleans (185/123)
3 rounds for time
Mobility:
Twisted Cross – 1:00/side
Shoulder Fold – 1:00/side
Half Twisted Up Cross – 30 seconds/side
Half Twisted Down Cross – 30 seconds/side
Low Fragon – 1:30/side
Post load used, time, and experiences to comments
16:42, 93#
Great WOD
SWOD: did 53#. Next time go heavier.
1rm shoulder press
100#
Metcon
25:54 rx
SWOD 130# core was getting weaker each rd
CWOD scaled with 125# for 2 rds. Capped on 3 rd run
Did pre-run of Iron Club plan for this week with Such. Good work. I need to re-learn my snatch receiving position. Shoulder not liking current one.
5x6reps SP 55# 70%
Metcon 18:47 cap on 3rd run about 70m from the door
65# 60% 1rm
Did 3x5reps unbroken on the cleans
SWOD: 5×6 @ 63#
CWOD: 16:50, 93# (66%). Really liked this wod.