Strength:
Squat Cleans
5 reps @ 50% 1RM
3 reps @ 60%
1+ reps @ 70%
For max reps at 70%
Conditioning:
“Crank up the heat”
400m Run
7 Handstand Push-ups
14 GHD Sit-ups
21 Calories Rowed
42 Double Unders
3 rounds for time
Mobility:
Plantar Surface Mobilization – 1:30/foot
Couch Stretch – 1:30/leg
Banded Bully – 1:30/arm
Post load and reps, time, and experiences to comments
SWOD:
8 @ 135#
CWOD:
16:47 Rx
Finished 22:11
T.
Swod. 9 @ 83#
CWod. 17:59. Rx.
D.
Swod. What ever MM did, I did 5 to 10 reps of. Thinking about too many things at once.
CWod. 17:05. Rx. Blew a tire and took a shoe off on last set if DU’s. Went unbroken. Thinking of doing all wods this way.
SWOD: 10@175#
CWOD: 15:32 Rx – frustrating last set of DUs
19:14 Rx. New DU PR with last two sets of 42 unbroken. That’s was a tough little WOD-just couldn’t ever catch my breath!
SWOD: 10@83#
SWOD:
4 @ 235 (not to failure)
Worked on straight arms through triple extension
CWOD:
13:52 Rx
Thanks to Andrew for pushing the tempo a bit.