Wednesday, 17 October 2018

 

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

Comments

  1. 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

  2. RhondaMomma says

    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 🙂

  3. darrenandtara says

    D.
    SWOD 5 @ 90%
    CWOD Through 6 rnd Rx.
    CWOD2 Capped after 200 m run.

    Good one today.

  4. 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.

  5. 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.

  6. SWOD: 5@ 220# (90%)
    CWOD1: through 4FSQ on 9th round @ 73#
    CWOD2: 10 bobs remaining at cap

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