You are here: Home / 11-20 min / Friday, 05 October 2018

Friday, 05 October 2018

4 October 2018 by 8 Comments

“Before and After”

 

Conditioning:

“Row in, Blast out”

1000m Row

…then

3 rounds of:

9 Ring push-ups

15 GHD Sit-ups

21 Box Jumps (30/24″)

…now

15 Body Blasters*

 

For Time

*Body Blaster: 1 burpee, 1 pull-up, 1 knees-2-elbows = 1 repetition

Compare to Tuesday, 04 October 2016

 

Strength:

Push Press

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%

2 reps @ 85%

1 rep @ 90%

1 rep @ 95%

1 rep @ 95%

 

For Quality

 

Flexibility/yoga poses:

Thread the Needle – 1:00/side

Twisted Monkey – 1:00/side

Pigeon – 1:00/side

Reclined Spinal Twist – 1:00/side

 

 

Post time and experiences to comments

Filed Under: 11-20 min, Bodyweight, Gymnastics WOD, Lifting, Mobility, Monostructural

Comments

  1. RhondaMomma says
    5 October 2018 at 14:44

    CWOD
    17:30 MOD
    GHD to parallel
    20” box

    SWOD
    83#
    90% of my 1RM Thruster

  2. burris says
    5 October 2018 at 15:37

    cwod: 18:08Rx
    swod: 205#

  3. Norka says
    5 October 2018 at 15:43

    CWOD: 19:57 mod 20” box and jumping PLU
    SWOD: 100# 95% 1rm thruster

  4. Christa says
    5 October 2018 at 16:04

    CWOD: successfully completed 10 BBs at cap. Still so fatigued from being sick…blah!
    SWOD: 118# (95% 1RM thruster)

  5. CourtnieMcKone says
    5 October 2018 at 16:39

    CWOD:
    16:24 rx

    SWOD:
    Worked up to 138#

  6. sflynn says
    5 October 2018 at 17:56

    16:21 Rx

  7. Daniel says
    5 October 2018 at 21:15

    CWOD 19ish scaled with 24″ box. Think I did 19 blasters instead of 15.

    SWOD 185#

  8. megancyork says
    6 October 2018 at 14:14

    19:28 Rx except ring pu on knees and modified body blasters.

    Got 95 lbs on push press. Got work on not jerking it when I’m push pressing.

Speak Your Mind