Strength:
Push Press
5 reps @ 60% 1RM Shoulder Press
3 reps @ 70%
1+ reps @ 80%
For max reps at 80%
Conditioning:
“Jannice”
200m Run
30 Shoulder Touches
40 Double Unders
300m Row
20 Slammers (12/8)
4 rounds
…Rest exactly 3 minutes
60 Burpees
For Time
Compare to Wednesday, 10 July 2014
Flexibility:
10 Shoulder Passes
T-Spine Mobilization – 2:00
10 Bridge-ups
T-Spine Mobilization – 2:00
10 Shoulder Passes
For Quality
Post max load and reps, time, and experiences
108x 7 reps (80% of thruster)
25:56 rx
that’s almost a four minute pr
And that’s being a year older too!
Birthday queen of unbroken shoulder touches!
Nice work!
103# x 11 reps. Really should have done 12 or 13 but I was a wimp today.
29:18 Rx. 18 sec pr. Pretty sure this was all on the burpees.
SWOD:
10reps @ 140#
CWOD:
30:07
(PR by 2:44 🙂 )
Sweet PR!
SWOD:
11 reps at 205 (80% of Thruster)
CWOD:
25:14 Rx
SWOD: 12 reps at 115# (80% of thruster)
CWOD: 29:12 Mod shoulder touches
SWOD: 4 Reps at 83# …still doesn’t sound like much compared to everyone else, but it’s a 23# PR FOR ME!
CWOD: 36:25, mod shoulder touches with hand releases. Double unders killed my time, yet again.