Strength:
Clean
1-rep max
Compare to Monday, 30 September 2013
Conditioning:
“Yes”
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Pull-ups
Overhead Squats (95/65)*
For Time
Compare to Monday, 18 November 2013
*Up to 55% 1RM
Mobility:
Quad Smash – 2:00/leg
Overhead T-spine Smash – 2:00
Classic Posterior Chain Floss – 2:00/leg
Post max load, time, and experiences to comments
98# CLEAN
“YES”
7:54 53# (55% 1RM)
SWOD:
195# Clean (same as previous PR)
CWOD:
12:36 Rx (95# = 58% of my 1rep max)
T.
SWod. 105#. 17# PR.
CWod. 13:07. Pull ups Rx. 45# ohs.
D.
SWod. 225#. 20# PR.
CWod. 8:27. 65# ohs.
SWOD: 215# tied my pr
CWOD: 8:47 Rx
SWOD:
300 LB
15 lb PR!
End of year goal reached!!
CWOD:
8:14 Rx+ @ 135
Sets 5 to 2 were exhausting on the OHS.
Congrats to all the PR’s today!!
SWOD: 105# (25#PR- made the board!)
CWOD: 10:41 (mod:banded PLUs, 43#)
Oops meant to write 23#PR
Ugh I can’t type…22#