Skill:
Hinge Rows
5-5-5*
Elevated Rows**
5-5-5*
For Quality
*Between sets, perform 20 Double Unders
**Incline Rows and Ground Rows are progressions to Elevated Rows. Perform one of those instead if you are unable to properly perform Elevated Rows.
Conditioning:
Every minute on the minute (EMOM), for 7 minutes, perform:
10 Overhead Squats @ 50% 1-rep max*
…rest for 7 minutes, and then do…
21-15-9 rep rounds for time of:
Kettlebell Swings (53/35)
Handstand Push-ups
Burpees
For Quality and Time
Compare to Tuesday, 16 July 2013
Flexibility:
Forward Fold with Twist – 1:00
Low Lunge Twist – 1:00
Lying Hip Capsule – 1:00
2 rounds for quality
Post OHS weight, time, and experiences to comments
Success at EXACTLY 50%
11:36
Rx
ohs:
85#
wod:
timed out at 14:00
2 rds +2reps Rx
OHS:
Started strong and then slowly deteriorated 🙁
95# – 10, 8, 7, 6, 5, 5, 5
CWOD:
11:41
Mod: HSPU on boxes (24″ stacked on top of a 30″ box)
Success at 135 (55%)
Shoulders and legs were a little pled after that.
8:32 Rx
EMOM complete at 55% @ (77# + 1lb)…yea that counts! LOL
CWOD
9:52rx? Def under 10 min….
EMOM success at 70# (51.85%)
CWOD not success with only 1 complete round + 24 reps
10:57 mod OHS just with 12# weighted bar to work on form, HSP with ab pads, 30# KB. All rounds completed.