Strength:
Back Squat
5 reps @ 65% 1RM
3 reps @ 75%
1+ reps @ 85%
For max reps
Conditioning:
“Sail Away”
35 Pull-ups
35 Weighted Walking Lunges (45/35)
35 GHD Back Extensions
35 Double Unders
35 Wall-Ball Shots (20/14) @ (10/9′)
35 Hand-release Push-ups
35 Calories Rowed
35 Knees-2-Elbows
35 Box Overs (24/20″) No Touching Box
For Time
Compare to Tuesday, 07 January 2014
Flexibility:
Couch Stretch, 1:00/leg
Right leg split, 2:00
Left leg split, 2:00
Couch Stretch, 1:00/leg
For Quality
Post load and max reps, time, and experiences to comments
strength:
1@235#
cond:
22:06 Rx
SWOD:
7@105#
Really liked the Pink weight belt!! Thanks, Jimmy!
CWOD
19:50
12″ BOX OVERS
5:10 PR.
D.
SWOD 6@230#
CWOD
23.05 Rx
Strength WOD:
5 reps @ 200#
CWOD:
25:12 (only mod was using a 16″ box for box overs..everything else was RX)
T.
SWOD. 7@123
CWOD
24:10
Only mod was 18 in box vs 20.
170# x7
18:36 Rx.
SWOD: 8@205#
CWOD: 19:39 Rx – next time will be faster because I will realize from the beginning that they are WALKING lunges. Went back to zero after doing 9 non walking lunges.
SWOD: 8 @ 123#
CWOD: 21:09. Mod: banded PLU, 12# WB, PU on knee/knees, 16″ box.
SWOD:
10@ 155#
cWOD
17:23 rx