Strength:
Front Squat
5-5-3-3-2-2+
Start at 60% 1RM, increase by 5% each set
For Quality and Max reps
Conditioning:
“LP’s Dream”
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Hang Power Cleans (115/73)
Kettlebell Swings (1.5/1 pood)
Box Jumps (24″/20″)
Run 200m at the end of each round
For Time
Compare to Friday, 17 May 2013
Flexibility:
Revolved Seated Staff – 1:30/side
Reclined Spinal Twist – 1:30/side
Seated Shoulder Flexion – 2:00
Lying Hip Capsule – 1:30/side
Post load, reps, time, and experiences to comments
SWOD:
Ran out of time. Got to my first round of 2 @ 145#
CWOD:
18:22 rx
That is a PR by almost 2 minutes
But the real question is, did you ring the bell?
SWOD: 5 @ 235#
CWOD: 18:41 Rx
98 Burpees
SWOD:
7 @ 295