Strength:
Snatch*
3-3-3-3-3
For max load
*These are full squat snatches
Conditioning:
“Sail Away”
35 Pull-ups
35 GHD Back Extensions
35 Double Unders
35 Weighted Walking Lunges (45/35)
35 Wall-Ball Shots (20/14) @ (10/9′)
35 Hand-release Push-ups
35 Knees-2-Elbows
35 Calories Rowed
35 Box Overs (24/20″) No Touching Box
For Time
Compare to Wednesday, 03 September 2014
Mobility:
Banded Olympic Wall Squat – 2:00
Reclined Spinal Twist – 1:30/side
Banded Overhead Distraction – 1:30/side
Post load, time, and experiences to comments
19 something
10″ box over
D.
Swod. Form work.
Cwod. 20:08. Rx.
Almost a 3 min PR. Totally spent. Last half is brutal.
20:27 Mod
14″ Box-overs
PLU PR – 35 reps Unbroken
Exhausted during the row and box-overs! Next time need to push through for the PR.
21:27 RX
SWOD: 3 @ 125# (83% of 1RM)
CWOD: 19:18 Rx (21 second PR) (31 unbroken pull-ups)
T.
Swod. Worked at 53#.
CWod. 20:23. Rx.
3:47 PR with the Rx box.
Awesome Pr Tara!
SWOD:
3 @ 175
Ran short on time, only 3 of 5 sets
CWOD:
16:18 Rx+
Also got a PLU PR…42 unbroken
SWOD: worked form up to 53#
CWOD: 19:13. Mod: 10 kipping + 25 banded PLU, 12# WB, PU half on one knee, half on two, 18″ box. New PR by almost 2 minutes, with kipping PLU and 2″ higher box than last time.