Strength:
Split Jerk
5 reps @ 65% 1RM
3 reps @ 75%
1+ reps @ 85%
For Max Reps at 85%
Conditioning:
“Wild Wednesday”
400m Run
30 Toes-2-Bar
20 Pistols (alternating)
10 Strict Handstand Push-ups
50 Calories Rowed
10 Strict Pull-ups
20 Ring Push-ups
30 Slammers (12/8)
400m Run
2 rounds for time
Mobility:
Posterior Chain – 2:00/side
Anterior Compartment Smash – 2:00/side
Hip Capsule – 2:00/side
For Quality
Post load, max reps, time, and experiences to comments
Split Jerk:
4 Reps @ 95# (85%)
Wild Wednesday:
25 min cap
1 Round + 60 Reps
Pistols to a 12″ box
Strict HSPU to abmat
swod:
3@155#
cwod:
25:00 cap
1 rd +51 reps
banded pistols
not strict hspu
D.
Swod 5@185#
Cwod: 1 rd + 50 reps + 5 cal rowed
Rx except for box on pistols
SWOD:
7 @ 145#
CWOD:
several mods 🙂
25:00 cap
1rd + 41 reps
T2B – I did strict K2E for the 1st rd and then GHD SU’s for the 2nd rd
Box Pistols – 20″ box
HSPU – on the tire
SWOD:
Ran out of time.
Did 5 reps at 215, 75%
CWOD:
Holy poop! That was a toasty one!
Hit cap with 27 slammers and the last 400 left.
SWOD: 5 reps @ 63# (80% 1RM)
CWOD: 1 rd + 81 reps (finished at 21 calories rowed). Mod: HSPU with ab mats, ring PU on knees, banded PLU. Felt really good with the pistols since this is only my second time to do them in a workout.