Strength:
Back Squats
3-3-3-3-3
Find 3-rep max
Conditioning:
“Indescribable”
Complete as many rounds as possible in 12 minutes of:
4 Muscle-ups
7 Burpees
11 Shoulder Touches
20 Sit-ups
For Score
Compare to Tuesday, 01 July 2015
Flexibility:
20 Side Leg Swings – each leg
Hip Capsule Stretch – 2:00/leg
Hold Middle Split – 2:00
For Quality
Post max load, time, and experiences to comments
93# x 3
3 rounds + 22
Jumping MU
Modified sit ups
800 meter run 4:24
SWOD:
3 @ 225#
CWOD:
4 rds +10 reps
bbmu
800:
3.48
285# x3
Then did a little durability test on the racks…
4 + 24
Rx (alternating ring and bar MU)
D.
Swod. 301#. 16# pr. Ring the bell.
CWod. Squats took its toll. Moded a lot. Did get the first 4 MU unbroken.
Did WOD with noon class. Thx for letting me crash.
SWOD:
3 @ 340
Felt good, could have got more.
CWOD:
5 rds +11 reps
Did 1 rd with ring mu, 1 with bar mu, 4 with 2 ring/2 bar
The rings wore me out. Need to work on them.
SWOD: 3RM@163#
CWOD: 5 full rounds, mod: red-banded PLUs/ring dips for MUs
So I thought I was doing shoulder touches Rx (this is only my second or third time to do them) because I as copying Grant, but he just informed me that I actually did them modified with belly to wall. So that sucks. But I got them all unbroken so that’s good at least…
SWOD: 3 @ 275#
CWOD: 4 + 1 mod wall facing shoulder touches. Substituted GHD sit-ups for regular sit-ups. Gotta work on that core before the wedding
T
Swod 3 @ 153#.
CWod. 3 Rnds + 1. Mod jumping MU.