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
397
CWOD: 1- cap @ 3rd round 11 DU
2- cap @ 3rd round 30 speed skips
3- cap @ 3rd round 4 K2C
SWOD: 15 @ 133#
Part 1: 199rx
Part 2: 184rx
Part 3: 77rx
SWOD: 14 @ 183#
You are going to smash some PRs
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
3+17
3
2
15 reps @213
CWOD
1. 3+30 210 Rx
2. 4+10 210 Rx
3. 2+4 124 Rx
Strength
Deadlift: 10 @ 400#