Wednesday, 12 September 2018

 

Strength:

Deadlift

5 reps @ 65% 1RM

3 reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

(15:00 cap)

 

Conditioning:

12-9-6 rep rounds of:

Shoulder-2-Overhead (135/93)

Muscle-ups

GHD Sit-ups

 

For Time

Compare to Tuesday, 08 September 2015

 

Mobility:

Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Spine Smash – 2:00

 

 

Post load, time, and experiences to comments

Comments

  1. http://Christa says

    SWOD: 8 @ 204#
    CWOD: 12:04 83#, plu banded dips

  2. http://Norka says

    Swod: 6 @ 140# 85%
    cwod: 8:56 mod plu banded red+purple/ring dips banded purple
    75# s2oh

  3. http://Daniel says

    SWOD 5 @ 270#
    CWOD 10:22 scaled with 120# S2OH and 1 to 1 pu/ring dip for mu
    (first 2 rds were c2b)

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