Skill:
Hinge Rows
7-7-7-7
30 seconds Super Front Rack mobilization between sets
For Quality
Strength:
Push Jerk
5 reps at 60% 1RM
3 reps at 70%
1+ reps at 80%
For max reps at 80%
Conditioning:
2012 Battle Over Red Lands WOD 3:
21-15-9 rep rounds of:
Kettlebell Push-ups
Shuttle Run
Chest-2-Bar Pull-ups
Shuttle Run
For Time
Compare to Monday, 26 November 2012
Notes:
Perform 21 PU with hands in the handles of kettlebells, chest touches abmat. Then perform a shuttle run of 5, 10, and 15 meters. Then perform 21 C2B Pull-ups, and finally re-run the shuttle run. Next do the 15 rep round, and then the 9 round. Finish after the final run. One hand must touch past the line on each of the turn-a-rounds.
Mobility:
T-spine Smash – 2:00
Banded Heel Cord (anterior bias) – 1:00 per side
Banded Heel Cord (posterior bias) – 1:00 per side
Quad Smash – 2:00 per leg
Post max reps, time, and experiences to comments
8:53 MOD
90% C2B…but they died in the end… but all were attempted!!
Strength:
5 @ 135#
Conditioning:
8:43
(30% of C2B were ‘no reps’)
113# x 7 reps
Running burpees 19:22. 1:something pr
8:57 RX
30 sec. slower than last time
SWOD: 7@135#
CWOD: 7:23 Rx
Worked ring rows
SWOD:
7 reps @ 210
Worked mobility multiple times, and took a yoga class.
Congrats to all those that made-up yesterday’s WOD, and set PR’s!!