Ape Nation Masters Team – “Older Apes”
Conditioning:
Run 400m
25 Thrusters (65/45)
15 Pull-ups
Run 800m
15 Pull-ups
25 Thrusters
Run 400m
For Time
Compare to Monday, 12 October 2009
Strength:
Shoulder Press
5 reps @ 65% 1RM
3 reps @ 75%
1+ reps @ 85%
For max reps at 85%
Flexibility:
Hip Capsule Stretch – 1:30/side
Side Splits – 1:30/side
Middle Splits – 1:30
Lateral Opener – 1:30/side
Post time, load and max reps, and experiences to comments
Rats…I didn’t post in ’09
Today 18:57…..master mods
CWOD:
12:37 Rx
SWOD:
2@125#
CWOD: 14:41; mods: blue and red banded plu
SWOD: 6 @ 53#
D.
Cwod. 12:30 Rxish. Wasn’t getting full depth on thrusters. Not 100% but better than sitting on my butt
Swod. 3 @ 155#.
T.
Muffzilla ect….. Grace 1:51 @ 65#
Swod. 7@ 65#
Karen – 4:36
SWOD: 3 @ 135#
Scaled Karen. 😉
75 Power Snatches @ 65# – 2:43
SWOD:
5 reps @ 165
CWOD: 13:26. Mod: blue banded PLU
SWOD: 2@80# (>75% 1RM)
Worked kipping PLU after class. I got 8 in a row! Twice as many as I’ve ever done before!