Strength:
Deadlift
5-5-3-3-2-2-1-1+
Start at 50% 1RM, increase by 5% each set
For max reps at 85%
Conditioning:
“Jump Around”
30 Speed Skips
20 Wall-Ball Shots (20/14) @ (10/9′)
25 Single Jump Rope
15 Box Overs (24/20″)
20 Double Unders
10 meters Handstand Walk
3 rounds for time
Compare to Saturday, 31 May 2014
Mobility:
Barbell Shoulder Smash – 1:30/arm
Quad Smash – 1:30/leg
Anterior Compartment smash – 1:30/arm
Post load and reps, time, and experiences to comments
D.
Swod 335#. Same as Pr. Back just not ready.
CWod. 17:57. Rx. The week of burpees has begun with a sneak attack.
SWOD:
4 reps @ 295#
CWOD:
hit the 20min time cap /w 21 burpees left to do 🙁
SWOD:
8 @ 445
Felt like I could have squeezed 9, but I didn’t want to loose form.
CWOD:
14:30 Rx
W Buy-in and Sell-out
Burpee Challenge:
Days 114 & 115…DONE!
T.
Swod. 4@173#
CWod. 16:51. Mod HSPU.
SWOD: 1 @ 355# – did not want to practice bad form. Need to work on keeping my shoulders back on the downward motion.
CWOD: 18:51 Rx – need to work on the handstand walk.
Lifted and did a gymnastics EMOM with Christian after the WOD.
225 x4 on DL
18:50 on the WOD. Wall walks and 12# wall ball