Conditioning:
30 Calories Rowed
20 Burpees
10 Snatches (135/95)
5 Muscle-ups
3 rounds for time
Strength:
Shoulder Press
5-5-5-5-5 @ 75% 1RM
For Quality
Flexibility:
15 Front Leg Swings/per leg
Hamstring Floss – 2:00/leg
Olympic Wall Squat – 2:00
15 Sit-ups to Pike
Pike stretch – 2:00
Post time, load, and experiences to comments
….that row machine is wearing me out 🙂
CWOD:
20:40
mods: 85# Snatches (60% of 1RM), 10PLU/10 Dips w/ blue band in place of MU’s)
SWOD:
5×5 @ 95#
*I really enjoy doing the weights after the CWOD
19:31 MOD MU and 83# snatch
65# Shoulder press
I ditto Balboa, I was all warmed up and ready to go for the press. I think I did the 5×5 in no time. Unless you are being sarcastic….then I TOTALLY disagree. LOL
Nope, not being sarcastic. I really enjoy (and prefer) doing the heavy lifting after the CWODs 🙂
CWOD: 17:27 mod 115# snatch
SWOD: 115# 5 X 5
Stayed after to do some squats with boy wonder. 25 reps at 90% 1RM in as little sets as possible = yuck. I got to 16 and quit.
T
CWOD: 20:01 Mod 53# snatch and Box MU
CWOD: 22:53 Mod: banded PLU/dips for MUs, 52# snatch
SWOD: 58# 5×5