Saturday, 06 October 2018

Old school from October 2014!

 

Conditioning:

Complete as many rounds as possible in 6 minutes of:

20 Wall-ball Shots (20/14) @ 9′

40 Double Unders

 

…Rest 3 minutes

Complete as many rounds as possible in 5 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 3 minutes

Complete as many rounds as possible in 4 minutes of:

20 Toes-2-Bar

40 Singles

 

For Score

Compare to Saturday, 29 November 2016

 

Strength:

Deadlift

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps at 80%

 

Mobility:

Side Split – 1:00/leg

Overhead Tissue Smash – 1:30/side

Saddle Sit – 2:00

Spine Smash – 2:00

 

 

Post load and reps, score, and experiences to comments

Comments

  1. liliana says:

    397

  2. CWOD: 1- cap @ 3rd round 11 DU
    2- cap @ 3rd round 30 speed skips
    3- cap @ 3rd round 4 K2C

    SWOD: 15 @ 133#

  3. CourtnieMcKone says:

    Part 1: 199rx

    Part 2: 184rx

    Part 3: 77rx

    SWOD: 14 @ 183#

  4. White Ape says:

    CWOD:
    AMRAP 1:
    311 Rx (5 rds +11)

    AMRAP 2:
    250 Rx (5 rds)

    AMRAP 3:
    146 (2 rds +26 reps)
    Modified due to hurt shoulder. 15 GHD instead of T2B.

    Total score: 707

    SWOD:
    12 reps @ 435

  5. 3+17
    3
    2
    15 reps @213

  6. Mr. Such says:

    CWOD

    1. 3+30 210 Rx

    2. 4+10 210 Rx

    3. 2+4 124 Rx

    Strength

    Deadlift: 10 @ 400#

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