“OUTCRY Tulsa 2015” was a packed house at the BOK!!
Strength:
Hang Power Clean
1-rep max
Compare to Friday, 27 March 2015
Conditioning:
“Fabulous Friday”
4 rounds for time of:
4 Snatches (135/93)
8 Toes-2-Bar
100m Run
…Rest 3 minutes*
3 rounds for time of:
3 Squat Clean (205/133)
6 Handstand Push-ups
10 Calories rowed
…Rest 3 minutes*
2 rounds for time of:
6 Deadlifts (255/173)
10 Bar-over-Burpees
For individual and total times
*Adjust the weight for the next lift during the rest time. Same bar is to be used for all 3 WOD’s, simply adding weight each part.
Mobility:
Banded Olympic Wall Squat – 2:00
Barbell Shoulder Smash – 1:30/side
Quad Smash – 1:30/leg
Post max load, times, and experiences to comments
SWOD: 113#. Thought it was a PR, but it wasn’t because I can’t do math and then ran out of time.
CWOD: 6:44/6:04/2:33= total time 21:20. Mod weights: 63#/83#/123#
SWOD: 225#
CWOD: no clue/no clue/1:38 – total time 22:52 Rx. Those squat cleans were rough
D.
Swod. 225# on both hang power clean and hang squat clean. No pr.
Cwod. 22:51. Rx except for last 2 rds on squat cleans. 205 put me on my butt. Had to drop to 185#.
85# 5# PR
21 something CWOD
SWOD:
245#
METCON:
5:50
15:15
21:00
Rx
SWOD:
275
5 lb PR!
CWOD:
Part 1 – 4:42
Part 2 – 4:11
Part 3 – 1:26
Total – 16:19
All Rx