Conditioning:
21 Hang Power Cleans (135/93)*
21 Pull-ups
21 Calories Rowed
15 Hang Power Cleans
15 Pull-ups
21 Calories Rowed
9 Hang Power Cleans
9 Pull-ups
21 Calories Rowed
For Time
(10:00 Cap)
…Rest 5 minutes, then…
Strength:
Back Squat
9 reps @ 35% 1RM
7 reps @ 50%
5 reps @ 65%
3 reps @ 75%
1+ reps @ 85%
For score at 85%
Mobility:
Olympic Wall Squat – 2:00
Overhead Distraction w/ External Bias – 1:00/side
Reclined Spinal Twist – 1:00/side
Post time, load and reps, and experiences to comments
9:55rx
That was a close one
6 @ 178# 85% I think I could have gotten one more if Jimmy was there to yell at me 🙂
But no, he is in Jamaica….man.
I was yelling. Did you not here me man?! 🙂
hahaha NOPE, not over my own grunting! LOL…man
I will yell louder next time! Everyone already looks at me strange here anyway. 🙂
CWOD: 14:45; 53# HPC; banded PLU (PLU really slowed me down)
SWOD: 6 @ 105#; legs sore today from the walking lunges on Wednesday! 😐
Jamaica beach WOD:
Partner WOD (equal work, one at a time working)
Run 150m along beach
50 SU
40 SQ
30 Burpees
Swim 50 m (simultaneously)
Run 150m
3 rounds for time
…rest 5-10 minutes
Partner kayak 1200m (ish) (to reef and back)
Partnered with Cory
WOD 1:
18:46 (me-Rx, her-some mods)
WOD 2:
9:09
She was the ace in the hole being a competing rower and all. 🙂
We had a GREAT turn out!! 18 people came to WOD and did it!!! AWESOME fun!! Ape Strong!
12:42
Mod: 115# HPC
SWOD
200# x 5 reps
Good stuff!!
CWOD: Stopped at 10 min cap. Made it through 9 Cleans.
SWOD: 7@ 148 (85%)
Miss all of you guys down in Jamacia…have fun and Congrats Kelsey and Grant!