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Wednesday, 02 January 2019

1 January 2019 by 7 Comments

 

Strength:

Overhead Squats

5 @ 60% 1RM

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 80%

 

For quality

 

Conditioning:

21-15-9 rep rounds of:

Calories rowed

Back Squats (135/93)*

Pull-ups

 

For time

*No racks. Must clean the barbell, and place it in the back rack. No dumping the bar off the back.

 

Mobility:

Quad Smash

Overhead Distraction

Twisted Cross

 

 

Post loads, time, and experiences to comments

Filed Under: 11-15 min, 16-20 min, Couplet/Triplet, Gymnastics WOD, Lifting, Mobility

Comments

  1. RhondaMomma says
    2 January 2019 at 14:12

    SWOD
    5 x 78# ( 80%)
    1 set..time was up

    CWOD
    10:30 Mod
    63# Back squat

    Back squats after rowing was really hard to jump right in! I did BSq sets without breaking but there wasn’t a very speedy pace. PLU had to break up first set into 15/6.

  2. Christa says
    2 January 2019 at 14:59

    SWOD:
    5×90# (80%)
    CWOD:
    3 PLU remaining at cap. 83# BSQ. A lot of band combos/struggling on PLU. Feeling the holiday cookies today.

  3. darrenandtara says
    2 January 2019 at 16:04

    D.
    Swod. 1 round at 175#. Ran out of time
    CWOD. 10:28 Rx. Did 21 cal bike cause I suck at picking the short straw.
    Shockingly awful lung burner. Didn’t see that coming.
    Great noon group today.

  4. Daniel says
    2 January 2019 at 19:31

    5x 115#
    CWOD 10:54 scaled with 115#

  5. sflynn says
    2 January 2019 at 19:34

    OHS: Only got 1 round at 80% (110#) Excited to work these more.
    CWOD: 10:44 at 75#, wow!
    Thanks to Mundells for the MU help before WOD!

  6. White Ape says
    2 January 2019 at 20:36

    SWOD:
    Did FSQ instead of OHS due to shoulder. Worked up to 260 for 5.

    CWOD:
    7:20 Rx

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