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
D.
CWOD. Close to 150.
Swod. 2 FSQ Rx. Really pleased with the clean. Had another FS in me but form was going fast.
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!
Congrats!
Nice job!!!!
Way to go Court! Super happy for you. Be waiting for that spin.
Yayyyy Court!
Thanks everyone!!
CWOD1: 3 rounds plus 14, Rx
SWOD: 5@123#,
43#, 53#, 73#, 103#
CWOD2: 3:29, Rx
CWOD 121
SWOD 45, worked up to 175#
CWOD 3:54
T
CWOD: 3rds Rx
SWOD: 10 @ 113
33, 58, 83, 108
Sad I had to leave for a meeting a missed Court’s MU.
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.