Strength:
Thruster
5-5-3-3-2-2-1-1+
Start at 50% 1RM, increase by 5% each set
For max reps at 85%
Conditioning:
“Long Road”
Run 200m
15 GHD Sit-ups
20 Hand-Release Push-ups
25 Kettlebell Swings (53/35)
30 Double Unders
4 rounds for time
Compare to Tuesday, 10 June 2014
Flexibility:
Right side straddle – 1:00
Left side straddle – 1:00
Center straddle – 1:00
Butterfly – 1:00
Pike – 1:00
2 rounds for quality
Post load and reps, time, and experiences to comments
SWOD:
1 RM 165#
CWOD:
19:43 Rx
SWOD:
155 – 3reps (89% of 1RM)
CWOD:
hit the 20min time cap
only had the GHDs and 17KBs left to do (Rx)
T.
Swod. 6 @ 93#
Cwod 17:48. Rx.
D.
Swod. 5 @ 185#.
CWod. 19:07. Rx.
SWOD:
7 reps at 225
CWOD:
16:10 Rx
A litttle slower than last time…bummer.Can’t PR every time.
Congrats to those that got PR’s on Thrusters today!
SWOD: 5 @ 165#
CWOD: 18:18 Rx
SWOD: 6@93#
CWOD: 19:22 rx