Conditioning:
500m Row
13 Ring dips
14 Sumo deadlift high-pull*
15 Handstand push-ups
16 Thusters*
16 Alternating pistols
15 Pull-ups
14 Snatches*
13 Burpees-over-bar
500m Row
For time (12:00 cap)
*all lifts are same load (75/53)
Compare to Wednesday, 14 October 2020
Strength:
Deadlift
9@25% of your 1-rm deadlift
8@35%
7@45%
6@55%
5@65%
3@75%
Max reps@80%
For max reps and quality
Post results and experiences to comments
12:33
I used a band for ring dips
Cap – 12:17 – mod pistols to one leg around foot and did 1 abmat hspu
Swod – the 75% felt heavy today. I was short on time and moving through the workout too fast. So, I diidn’t go for the 80%.
CWOD:
10:44 Rx
21 second PR! And last time it was at the HZ which had less travel time, and I had an injury I was babying, which caused me to modify!
SWOD:
415 x 12
That got toasty! I didn’t catch my breath from the CWOD till about halfway through the DL’s
Strong work today Coach!
12:20 Rx.
No SWOD for me today.
CWOD 12:25 with 65# and pistol progression
SWOD 265# x8
CWOD 12:11 Modified (banded ring rows, hspu, pistols, pull ups on the box)
SWOD 10 @ 123#