Danny getting his “ape” on!
Strength:
Deadlifts
5 reps @ 60% 1RM
3 reps @ 70%
1+ reps @ 80%
For max reps at 80%
Conditioning:
Partner WOD:
As a team, row 100 calories, 10 calories at a time. While one partner is rowing, the other does 7 Plate Burpees.
…then
Complete as many rounds as possible in 15 minutes of:
7 Box Overs (30/24″)
7 Power Snatches (95/65)
Run 200m
One partner at a time does a round, and the other one rest. The partner that finished on Burpees, does the first round.
For Score
Flexibility:
Hold Couch Stretch, 2 minutes each leg
Hold right leg split, 2 minutes
Hold left leg split, 2 minutes
Hold Couch Stretch, 1 minute each leg
Post max reps and load, score, and experiences to comments
SWOD:
10 reps @ 415
CWOD:
Partnered with Andrea
4:47 row/Burpee
8 rds +16 reps (160 pts)
D.
SWod. 13 @ 265#
Cwod. Partnered with Nick.
Row 5:36
7 rds + 10. 136 total.
SWOD: 10@320#
CWOD: not sure on the row. 144 Rx
Partnered with John Boone
T.
SWod. 10 @ 143#
Cwod. Partnered with Kelsey.
Row. No idea.
8 rounds + 15 reps. 159 total
Mod 42# snatch.
SWOD: 143# 1RM (10# PR)
CWOD: 8 rounds + 15 reps, 159 pts. (Mod: 33# snatch). Didn’t look at row time-just know we were 1:50 behind grant’s team.