Wednesday, 10 October 2018

 

Conditioning A:

Complete as many rounds and reps as possible in 8 minutes of:

12/8 Calories Rowed

8 Burpee Box Overs (24/20″)

8 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Front Squat

1 minute to complete 15 reps Front Squat @ (65/43)

1 minute rest

1 minute to complete 12 reps Front Squat @ (105/73)

1 minute rest

1 minute to complete 9 reps Front Squat @ (155/103)

1 minute rest

1 minute to complete 6 reps Front Squat @ (205/133)

1 minute rest

1 minute to complete max rep Front Squat @ (245/163)

 

For score

Score is total number of front squats completed. If you successfully complete the 3 reps in the last minute, it becomes a max rep with the remaining time. NO RACKS. Bar must be cleaned from the floor.

 

Conditioning B:

12-9-6-3 rep rounds for time of:

Pull-ups

Sit-up Slammers (12/8) @ 2m

 

Mobility:

Couch Stretch – 1:30/side

Supine Shoulder Extension – 1:30

Calf Raises – 1:30

Elevated Seiza – 1:30

One Arm Lat Lean – 1:30/side

 

 

Post scores, time, and experiences to comments

Comments

  1. darrenandtara says:

    D.
    CWOD. Close to 150.
    Swod. 2 FSQ Rx. Really pleased with the clean. Had another FS in me but form was going fast.

  2. CourtnieMcKone says:

    CWOD:
    2 rounds + 31
    Sooo 127? Biked instead of row

    Failed 163# during time cap. Hit it about 30 seconds after timecap. So I guess 0rx haha

    3:15rx

    Annnddd I got my first bar MU today!

  3. CWOD1: 3 rounds plus 14, Rx
    SWOD: 5@123#,
    43#, 53#, 73#, 103#
    CWOD2: 3:29, Rx

  4. CWOD 121
    SWOD 45, worked up to 175#
    CWOD 3:54

  5. darrenandtara says:

    T
    CWOD: 3rds Rx
    SWOD: 10 @ 113
    33, 58, 83, 108
    Sad I had to leave for a meeting a missed Court’s MU.

  6. CWOD: 3 rds+ 2= 146 Rx I think?
    SWOD: 43/58/83/103/123 with 10@123# so score of 52
    CWOD 2: 3:20 Rx
    Then I told on myself for leaving my water bottle there, and then I knocked over an entire chalk bucket. So then I got to do some Burpees.

Speak Your Mind