Skill Work:
Practice for 10:00
For Quality
Strength WOD:
Shoulder Press
5 reps @ 60% 1RM
3 reps @ 70% 1RM
1+ reps @ 80% 1RM
For Max Reps
Conditioning WOD:
Complete as many rounds as possible in 10 minutes of:
200m Run
15 Kettlebell Swings (53/35)
10 Ring Rows
For Score
Flexibility WOD:
15 Sit-ups to Pike Sit
Right Leg Side Split 2:00
Left Leg Side Split 2:00
For Quality
Post experience, max reps, and score to comments
Should Press
7 Reps at 63#
CW: 4 Rounds RX
Worked pistol progressions. I think version three of progression 1was harder than pistols themselves.
SWOD:
9 reps at 155
CWOD:
Didn’t do posted WOD. Test running a “skill” based WOD for Friday. 😉
7:41
Have worked flexibility a few times today. Really need it.
CWOD:
3 full rounds + 15 KBS + 10 RR
SWOD:
5 reps at 115
CWOD:
3 rds + 200m + 3 RR
Mod: about 50% of the RR were w/ knees bent
Did DL’s with Brother Christian
3×3 @ 183 and 2×5 @ 183
7 min time cap
3rds + the run