You are here: Home / 1-RM / Wednesday, 10 July 2019

Wednesday, 10 July 2019

9 July 2019 by 5 Comments

 

Conditioning:

Complete as many rounds and reps as possible in 3 minutes of:

10 Wall-Balls (25/16) @ (10/9′)

20 Double Unders

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Calories Biked

20 Sit-ups

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Kettlebell Swings (72/53)

20m Burpee Broad Jumps*

 

For Score

*Every 5′ covered is worth one rep

 

Strength:

Make-up a Lift

1-rep max

For max load

 

…Or…

Pick any lift and do:

5 @ 50%

4 @ 60%

4 @ 65%

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

 

For quality

 

Flexibility/Mobility:

20 PVC Passovers

T-spine mobility

10 Skin-the-Cats

Hip Capsule

 

 

Post results and experiences to comments

Filed Under: 1-RM, 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural

Comments

  1. megancyork says
    10 July 2019 at 13:36

    64
    64
    38
    166 total

    Worked shoulder press and push press with Sarah. The body is tired and hungry!

  2. sflynn says
    10 July 2019 at 13:44

    220 Rx

  3. Daniel says
    10 July 2019 at 19:15

    185 scaled with 62# kb
    200 thruster for a 5# pr

  4. White Ape says
    10 July 2019 at 19:15

    CWOD:
    107
    72
    67
    246 total Rx

    SWOD:
    Thruster 1-RM
    250#
    First heavy thrusters since surgery! Felt good, and felt like a had more; but wanted to stop while shoulder felt great.

    Strong work MP on the PR’s!

  5. Pinky says
    11 July 2019 at 17:07

    CWOD: 219 Rx. Toasty!
    SWOD: 150# C&J. 5# PR to get me out of a 6-month slump

Speak Your Mind