Skill:
Pick any Three (3) skills on the “Athletic Skills Sheet“
For quality, time, load, or completion
Conditioning:
Every minute on the minute for 12 minutes perform:
1 Hang Power Clean (90% 1RM)
10m Sprint
3 Toes-2-Bar
10m Sprint
3 Hand-release Push-ups*
For Score
*On final minute, do as many HRPU as possible. Number of HRPU in final minute is score. Burpees are an acceptable modification for HRPU.
If you cant finish a given minute, stop where you are at in that minute, and start the next round and try to finish the new minute. Post last successful minute.
Mobility:
Hip Capsule – 1:30/side
Overhead w/ External Rotation Bias – 1:30/side
Quad Smash – 1:30/side
Post skills worked, score, and experiences to comments
SWOD:
worked on ring dips
CWOD:
12
Jimmy, I think you are a day off on the burpees. I think today is 89 not 90.
D.
CWod. Did add a rep on HPC @ 115#.
Got thru 10 rds before failure. Did round 11 in minutes 11 and 12 with 16 push-ups.
Need to work hook grip to save the forearms.
CWOD: did as Rx – got through all 12 rounds with 27 extra HRPU @ 205#
CWOD:
“Jimmy’s Experiment”
added a Hang Clean every round at 50% 1 rep
got to 10 HRPU on 12th round
CWOD:
Did the “experiment” as Jana so called it. 🙂
Successful through 12 @ 135 lbs
8 Burpees for score
Thank you Jana, Jaime, Darren, and Tara for participating in my experiment. 🙂
T.
Cwod. Did the Experiment.
got through 10 rounds @ 53#. Did round 11 in minutes 11 and 12.
did burpees instead of pushups.