Strength:
Front Squat
5 reps @ 60% 1RM
3 reps @ 70%
1+ reps @ 80%
For max reps at 80%
Conditioning:
3 Ground-to-Overhead (155/103)
6 Bar-Over-Burpees
3 rounds for time
(5:00 cap)
…Rest 5:00
12 Deadlifts (205/133)
9 Pull-ups
6 Handstand Push-ups
3 rounds for time
(5:00 cap)
Flexibility:
10 Sit-ups to Straddle
Right Side Straddle – 1:00
Left Side Straddle – 1:00
Middle Straddle – 1:00
First Rib Mobilization – 2:00/side
Banded Olympic Wall Squat – 2:00
Post load and max reps, time, and experiences to comments
SWOD
4 Reps @ 93 (85%)
CWOD
#1
2:29
83# S2OH
#2
2 Rounds + 26 reps (1 short of 3rnds)
133# DL
HSPU to Abmat
SWOD
7 reps at 155# (need to work on my elbow flexibility)
CWOD #1
2:47 (mod: 135# ground to overhead)
CWOD #2
2 rds + 4 DL (mod: HSPU w/ feet on tire)
SWOD:
6 reps @ 275
CWOD:
WOD 1-
1:23 Rx
WOD 2-
2:36 Rx
2:13 103#
4:13 133#
T.
squats 7 @ #103
WOD 1 Sub 2:00 with #63
WOD 2 6:54 with 103#
SWOD: 15 reps @ 93#
CWOD #1: 2:36, 63#
CWOD #2: 5:35, 73# (banded PU, HSPU to 2 ab mats with no towel today…on accident but I did it!)
I think it was a good birthday WOD for Grant
SWOD: 5 @ 195# – 87% of 1RM thanks to Jimmy’s new rule
CWOD 1: 1:47 @ 135# G2O
CWOD 2: 2 rounds and hit cap, finished at 9:47 Rx