Conditioning:
“Add a little fun”
25-minute AMRAP*
1 Power Clean (135/93)
1 Knees-2-Elbows
1 Bar-Over-Burpee
1 Pull-up
1 Calorie Rowed
For Score
Compare to the partner version Saturday, 19 November 2016
*Add one rep to each exercise each round.
Strength:
Deadlift
7-rep max
Goal here is to work up to the “max load” you can lift with good-great form. This is form work practice at moderately heavy loads.If coach, or any advanced lifter, says your form is fading as you perform a certain weight, don’t add weight until you fix your positioning/form.
Mobility:
Quad Smash – 1:30/side
Overhead Distraction w/ External Bias – 1:30/side
Couch Stretch – 1:30/side
Post score, max load, and experiences to comments
If this is a compare to partner WOD why isn’t it this a partner WOD? I like my rest
WOD was intentionally programmed as solo, but compared to a partner version of the WOD to work on strategy and pace; in order to see how an athlete has improved as an individual in comparison to how they were 2 years ago on a two person team.
335rx with Bradley
37 rep increase from last time.
5 power cleans into round 12
3plu into round of 9, Rx
DL worked light loads then visited with V!!❤️
Good times everyone!
CWOD
6 + 14 Rx+
185# PC
Strict T2B
Strict Pull-ups
SWOD: Deadlift
7 @ 70% 355#
Focus on technique
Glad I was able to help Norka with Ring Pushups, Ring rows and eccentric pull-ups
Rhonda is going to have boulders for shoulders. Good group today.
Thanksss for your help!!! You’re the best!!
Oh gosh… it was nothin
Boulders for shoulders sounds great! Mike thanks so much for your help!
5 power cleans into round 7. RX!!!!!! I’m so excited this was my first WOD RX specially with PLU and 80% 1RM cleans.
Also, instead of DL did 4 ring pushups and 10 ring rows 4 rounds then 3×3 eccentric PLU
Thanks Such for your coaching and help!
Very glad you listened to your body. You got better today. Great work Norka.
8 rnds + 36 Mod + Vested
53# clean
Great start to the holiday week! Loved it!
Deadlift
153 x 7 (88%)
8 rounds + 8 cleans Rx
DL: 7 @ 165 (70%)