Strength:
Shoulder Press
3-3-3-3-3-3*
For max load
*Pause between each rep as to have a dead start every rep. Do not connect reps.
Conditioning:
20-10-5 rep rounds of:
Front Squats (115/73)
Toes-2-Bar
Deadlift (225/143)
Chest-2-Bar Pull-ups
For time
(15:00 cap)
Only use one bar. Change weights each round.
Mobility:
Sink Mobilization
Quad Smash
Spine Smash
Post load, time, and experiences to comments
SWOD 3@70# (96%)
CWOD: lacked 5 C2B at 15min cap, Rx
SWOD: 3 @ 150# (~90%)
SWOD: 14:53 @ 95# & 185#
SWOD:
Successful 3@66
got 2@70
CWOD:
14:42 MOD
53/103
That tore my hands UP!!
T.
Swod. 80#
CWOD. 13:44. Rx.
D.
Swod. 170#
CWOD. 12:47. Rx
Good mix of strength and death.
SWOD:
Worked up to 165#. Felt it in left shoulder, so I stopped. Still, that is 85%, so I’m not too bummed.
CWOD:
9:16 Rx
Toasty little WOD! “Enjoyed” it. 😉
Next time:
Try all T2B unbroken. Did 13/7,10,5
Do all DL unbroken. Did 12/8, 5/5, 5
Simply work more large sets of C2B!!
SWOD
3@ 66, then 2 @ 70
CWOD 14:47 MOD
53# front squat
103# DL
SWOD worked up to 1 rep at 165# failed on second attempt.
CWOD 15:10 scaled with 95#/185# C2B’s were inconsistent as my grip was failing.
SWOD: 3@73# (~87%)
CWOD: 15:15 (finished 5 FS by cap)