Monday, 21 January 2019

 

Strength:

Thrusters

3-rep max*

 

For max load

*Must be connected. If you need to rest between reps, you must rest at top, full extension.

 

Skill:

Pull-ups*

5-5-5-5-5

 

For quality

*Reps should be connected

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

2 Burpees*

2 Hollow Body Rocks*

10/8 Calories Rowed

 

For score

*Add 2 reps every round

 

Mobility:

Quad Smash

Overhead Distraction

Twisted Cross

 

 

Post max load, score, and experiences to comments

Comments

  1. SWOD: 3@93#, 2@98#, form felt off this am
    CWOD: 100rx

  2. megancyork says

    SWOD 3@88# got real ugly!
    CWOD: 110 need to work hollow body holds/rocks

  3. SWOD 3x 175#
    CWOD 108

  4. darrenandtara says

    D. 3 @ 205. 90% of all time Pr so not mad at it. 2 @ 215. Needed to stay stacked over my shoulders.
    Had to adult so no CWOD.

  5. SWOD: 3×118# (92%)
    CWOD: 101 Rx. Those hollow rocks got toasty.

  6. White Ape says

    SWOD:
    3 @ 245#

    CWOD:
    136 reps Rx

  7. Swod: 3@88 85% ran out of time
    Cwod: 81 Rx
    Pull ups felt awesome! Did the first 5s broken in 2-3 and the other 4 rounds did all 5 unbroken

  8. darrenandtara says

    T
    SWOD- 3@108#
    CWOD- 100 Rx

Speak Your Mind