Wednesday, 09 January 2019

 

Strength:

Deadlift

Every 75 seconds perform 2 connected reps

Start at 25%, and add ∼10% of 1RM after the first 5 sets. Then add ∼5% for any remaining sets until failure.

 

For max load

 

Conditioning:

“Fun With Fran”

15 Thrusters + 15 Pull-Ups + 15 Thrusters

Rest until clock says 5:00*

12 Thrusters + 12 Pull-Ups + 12 Thrusters

Rest until clock says 10:00*

9 Thrusters + 9 Pull-Ups + 9 Thrusters

 

For Time

Compare to Monday, 28 September 2015

Weight:

RX (65/43)

Masters (45/30)

*Progress through each cycle to get as many reps as possible in 3:00 up to the prescribed number per round. Then, rest 2 minutes before beginning the second set. Repeat this process for the set of 12’s.

 

Mobility:

Reclined Spinal Twist

Hip Capsule

Biceps Barbell Smash

 

 

Post max load, split times, and experiences to comments

Comments

  1. http://Susan says

    DL 188 x2 (96%)

    CWOD 6:02

  2. http://RhondaMomma says

    SWOD
    2@163 (94%)
    Ran out of time.

    CWOD
    11:10 30# Thruster

  3. http://Norka says

    SWOD: 2@183# (10# PR 1RM)
    CWOD: 2:17-1:56-1:25=5:38 33# thruster

  4. http://darrenandtara says

    D.
    Swod. 345. 10# current Pr.
    CWOD. 1:31. 1:11. :51. Total 3:33 Rx
    Butterflies were ok but need more reps.

    Good lung burner. Legs ready for a day off.

  5. http://Daniel says

    SWOD 315# x2
    CWOD 4:06 rx

  6. http://sflynn says

    SWOD: 2@ 233# (95%)
    CWOD: 1:30, 1:14, 0:56, Rx, did all sets unbroken. Great WOD!

    Also I got my first bar MU tonight!!! A huge thank you to Mundell’s and Coach for helping me so much on these over the past several months!!
    ❤️❤️❤️

    • http://darrenandtara says

      Proud of the work you put in to achieve your goal. Worked your weaknesses and practiced your drills. Now on to rings………..

  7. http://darrenandtara says

    T.
    Swod. 253#
    CWOD. 1:29. 1:18. :59. 3:46. Rx

  8. http://Pinky says

    SWOD: 200# (5# PR). Stopped before form went bad.
    CWOD: 1:51+1:28+1:01= 4:20 Rx. Tons better than last time I did this
    My body is still more tired from KO than I realized.

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