Strength:
Deadlifts
7-7-5-5-3-3-1-1
Start at 55% 1RM. Increase by 5% each iteration.
For Quality
Conditioning:
Complete as many rounds as possible in 9:00 of:
10 Box Jumps (30/24″)
5 Handstand Push-ups
10 Kettlebell Swings (70/53)
…then run 800m and rest, 8:00 cap
Complete as many rounds as possible in 7:00 of:
10 Box Jumps (30/24″)
5 Handstand Push-ups
10 Kettlebell Swings (70/53)
For Score
Mobility:
Couch Stretch – 2:00/leg
Overhead Distraction – 2:00/arm
Quad Smash – 2:00/leg
Post load, score, and experiences to comments
5rds +18
4 rds +15
5 rds + 10
4 rds
14″ BOX
RX HSPU
25# KBS
3rds + 18 (mod: HSPU on several stacked boxes)
1rd + 10 (mod: HSPU on several stacked boxes)
*During the 2nd AMRAP, I had to leave at 1pm
swod
275#
cwod
4 +11
2 +11
Rx
4 rds + 5
3 rds.
53 kbs. First attempt at kipping hspu. A work in progress.
SWOD 205#
7rds + 20 reps
SWOD:
3 reps at 425, didn’t get to 85 and 90%
Due to time constraints, I had to adjust time of CWOD:
5 rds +4 reps in 7:00
ran 800 and rest in 6:00
2 rds +19 reps in 5:00
Total: 7 rds +23 reps in 12:00
SWOD: 5 @ 68#. Finally starting to try not to kill my legs for the last few weeks of marathon training.
CWOD:
5 rounds
900m in a little under 4 minutes (we missed the marker and went a little too far)
3 rounds +10
(Mod: HSPU with 2 ab mats, 35/30# KB, 20″ box-again to not kill my legs)