Monday, 12 November 2018

 

Conditioning:

Complete as many rounds and reps as possible in 6 minutes of:

7 Toes-2-Bar

35 Double Unders

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:

7 Strict Pull-ups

12/9 Calories Biked

 

For Total Score

 

Strength:

Back Squats

3-3-3 @ 70/75/80%

1-1-1 @ 85/90/92.5%

 

For quality

 

Flexibility/Mobility:

Barbell Shoulder smash – 1:30/side

Barbell Quad Smash – 1:30/side

Spinal Twist – 1:30/side

 

 

Post score, loads, and experiences to comments

Comments

  1. Part 1: 239

    Part 2: 62

    SWOD: Built to 85%

    Quad/hip flexor was acting up. Need to do more foam rolling/stretching/rehab

  2. White Ape says

    Part 1:
    252 reps Rx
    Treated as an EMOM. Pace was good. Next time try 50-55 sec/rd.

    Part 2:
    70 reps Rx
    Bike made that one get toasty quick.

    SWOD:
    Worked up to 385#. Felt good was able to control the movement all the way through.

  3. CWOD 1 252 rx
    CWOD 2 73 rx, strict pull ups were getting iffy but I’m pretty sure chin went over the bar each time
    SWOD worked up to 255#

  4. Part 1: 217 Rx
    Part 2: 48 Rx
    Total 265 Rx. Tried gripping with thumbs underneath on strict PLU tonight and it helped a lot!
    SWOD: worked up to 185#

  5. darrenandtara says

    T
    269 rx
    43 rx – biked first
    SWOD – 173#

  6. megancyork says

    36
    252
    Total of 288
    Felt good, kept a good pace.
    SWOD hit my 1rep 145# for 1 felt good so I think my 1rep went up.

  7. 163
    45
    208 total

    Rx except for banded PLU

    Swod: worked up to 90% 150#

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