Strength:
Push Press
3-3-3-3-3
For Max Load
Conditioning:
25 Push-Ups
15 Snatches (75/50)
15 Box Jumps (30/24″)
25 Sit-Ups
400m Run
4 rounds
For time
Post time to comments
Compare to Wednesday, 17 July 2013
Mobility:
Single Leg Flexion – 2:00 per leg
Banded Bully – 2:00 per side
Couch Stretch – 2:00 per side
For Quality
Post Max Load, Time, and Experiences to comments
Conditioning:
32:38 mod
20″ box
Good one!
35:52
16″ box jumps x2 rds; 20″ box step ups x2rds
45# snatch
Knee PU
400 m run
…and 88# PP
SWOD:
3 @ 215
CWOD:
22:33 Rx
Off-road version
SWOD:
3 @ 155
CWOD:
32:38 Rx
PR by 3:09 🙂 Woohoo!!
Nice job!
CWOD
24:56 off road
SWOD
3 DL with Snatch Grip
2 hang Pwr Snatch
1 Snatch Balance
no dropping the bar…go heavier every round
CWOD: 6 min AMRAP
30 hang snatches*
10 box jumps
20 hang snatches
10 box jumps
10 hang snatches
10 box jumps
* weight increases every round of hang snatches
53/63/73 Rx for females
90 reps rx