Strength:
This week is make-up week for the 1-rep max board.
“Make-up work”
Pick a missed lift, find 1-rep max
Or…
Pick a lift and perform:
5 reps @ 60% 1RM
5 reps @ 70%
5 reps @ 80%
For Quality
Conditioning:
Every minute on the minute for 15 minutes perform:
5 Handstand Push-ups or Burpees
15 Double Unders*
For Score*
*Score is equal to last minute successfully completed plus additional reps. If you successfully complete all rounds, perform as many rounds as possible in the last minute.
Mobility:
Hip Capsule – 1:30/side
Seated Shoulder Flexion – 2:00
Spine Smash – 2:00
Post lift, load, score, and experiences to comments
T.
Shoulder press. 77#. 7# PR.
CWod. 320. Did burpees.
D.
Front squat. 255#. Same. Haven’t been lifting heavy legs and it showed.
CWod. 316. HSPU the first 10 rds then mixed the last
5.
SWOD: 110# clean and jerk 1RM. 5# PR. ran out of time.
CWOD: 311 pts, all burpees and DUs completed. All but 4 rounds with unbroken DUs-this is an improvement for me.
SWOD: 270# BS
CWOD: 9 + 20: got through the 9th round with HSPU had to take a minute off and then mixed the next 4 rounds with HSPU and burpees
SWOD:
Did Front Squat work
5 @ 205
5 @ 245
5 @ 275
CWOD:
15 rds +31 reps
Total: 331 w/ Burpees
Congrats on all the PR’s today!