The 0630 class on Tuesday is canceled this week.
Strength:
Shoulder Press
5 reps @ 65% 1RM
3 reps @ 75%
1+ reps @ 85%
For Max Reps
Conditioning:
“Change”
20 Burpees
5 Bar Muscle-ups
10 Overhead Squats (135/93)
Run 200m
20 Box Overs (30/24″)
5 Ring Muscle-ups
10 Double Kettlebell Front Squats (53/35)
Run 400m
For Time
Flexibility:
20 Sit-ups to Pike
Couch Stretch – 2:00/leg
Side Split – 2:00/side
Post load and reps, time, and experiences to comments
73# shoulder press
11:22 + 20 burpees + 5 OHS (53#)
T.
Swod 4 @ 63# – 93% of 1 rm
Cwod 9:40 + 20 burpees + 10 plu & dips + 10 ohs + 200 run
mod plu & dip, 33# ohs, 25# kbs.
D.
Swod 4 @ #155 – 90%
Cwod 10:05 + 20 burpees + 10 MU
Mod box mu, 65# ohs
Tara started the bonus 200 but didn’t finish.
SWOD:
6 @ 115#
CWOD:
12:20 + 20 burpees + 3 box overs
Mods: MU’s – green band/attempts got 3 out of 5
OHS – 95# (65% of my 1RM)
KB Front Squats – 45lb KBs
SWOD: 3@130#
CWOD: 10:16 mod 85# OHS and bar muscle ups. Thanks for the bonus round jimmy!
You are welcome. 😉
SWOD:
3 reps @ 175
Felt weak today. Lifting alone isn’t fun
CWOD:
8:00 round 1 Rx
Bonus round: All but the 10 front sq and run.
SWOD: 63# (ran out of time)
CWOD: 11:34 round 1, +20 burpees + 10 PLU + 10 dips + 10 OHS
OHS 43#, 20# KB (2 10’s), 20″ box
Attempted kipping PLUs for the first time in a workout. Got 3 1st round, 5 second round, 6 third round. Finished each set with banded PLUs.
Really starting to have to modify for my marathon so as to not kill my legs.
P.S….that bonus round was a dirty trick.