Strength:
Deadlift
5 reps @ 70% 1RM
3 reps @ 80%
1+ reps @ 90%
For max reps at 90%
(15:00 cap)
Conditioning:
Every Minute On the Minute perform:
10 Double Unders
1 Power Clean (155/103)*
1 Front Squat*
For score*
(10:00 cap)
*Add 1 Power Clean and 1 Front Squat each minute. E.G. on minute 5, you would perform 10 DU’s, 5 PC, 5 FSQ
Score is total number of Cleans and Front Squats
…Rest 5 minutes, then…
Run 400m
8 Burpees-over-bar
Run 300m
12 Burpees-over-bar
Run 200m
16 Burpees-over-bar
For Time
Compare to Monday, 19 October 2015
Mobility:
Couch Stretch – 2:00 per side
Overhead with External Bias – 2:00 per side
Hip Capsule – 2:00 per side
Post max load, score, time, and experiences to comments
DL 5 reps @ 90% (175)
EMOM thru the 6s @ 50% clean. (1 FSQ short in the 7s—so close)
9 burpees short on part 3
Deadlift: 5 x 148 (85%) ran out of time to get weights for 90% so just threw on everything I had and went with it.
Emom: 53# (55%) – can’t remembr if I got 7 or 8 rounds complete. 4 FS into next round..
Part 3: 8:20 (I think)
Lots going on…a little too much counting required 🙂
D.
SWOD 5 @ 90%
CWOD Through 6 rnd Rx.
CWOD2 Capped after 200 m run.
Good one today.
SWOD: 5@173 (89%)- 25# more than last time
CWOD: through 5 FS on 9th rd @ 88# (2rds morw thab last time)
CWOD2: 7:12 Rx (5 1/2 minutes faster than last time)
Totally gassed but good work was done. Thanks D for coaching.
*more than. I can’t type.
SWOD 8@ 285# (90%)
CWOD 1 made it thru 6 cleans with no squats, then 7 cleans and 2 squats on the second attempt @ 115# (56%)
CWOD 2 capped with 4 barbell burpees to go on the last rd
Did better than I expected.
SWOD: 5@ 220# (90%)
CWOD1: through 4FSQ on 9th round @ 73#
CWOD2: 10 bobs remaining at cap