Skill Work (Pull-up):
Hinge Rows
7-7-7-7
30 second one-arm upright lat leans between sets
For Quality
Strength WOD:
Thrusters
5 reps @ 60% 1RM
3 reps @ 70% 1RM
1+ reps @ 80% 1RM
For Max Reps
Conditioning WOD:
“Sledge Slamming”
30 Calories Rowed
25 Slammers (12/8)
20 Sledge Swings (10/8)
15 Wall-Ball Shots (20/14) @ (10/9′)
3 rounds for time
Mobility WOD:
Banded Olympic Wall Squat – 2:00
Quad Smash – 2:00 each leg
Super Front Rack – 2:00 each arm
For Quality
Post Max reps, time and experience to comments
13 reps @ 135 (80%)
Finished the conditioning WOD Rx…
12 REPS @ 75# (80%)
CWOD:
2 RDS +
20 SLEDGE SWINGS
15 WALL BALLS
1 CALORIE
5 reps @ 135#
WOD: 16:00 Rx
5 reps @ 113#
2rds+ everything except 4 WB
10 @ 98 (80%)
3rds
14:03rx
Great job everyone! Hope you like the new progression work. 🙂
Really enjoyed being back with the gang.
SWOD: 7 reps at 115#
CWOD: 13:02 Rx – loved this WOD
7 reps @ 105
3 rounds except for 25 calories row.