Strength:
Hang Clean to 5 Front Squats
1-rep max
Conditioning:
15-12-9 rep rounds for time of:
Deadlifts (225/153)
Handstand Push-ups
…Rest 5 minutes
15-12-9 rep rounds for time of:
Clean & Jerk (95/63)
Pull-ups
…Rest 3 minutes
Row 500m
(All out effort)
For Time
Mobility:
Couch Stretch – 1:30/side
Banded Overhead Distraction – 1:30/side
Reclined Spinal Twist – 1:30/side
Post load, times, and experiences to comments
I’m out of town so I did Rooster this morning.
16:44 Rx
Motivating yourself while you’re working out alone is tough.
SWOD: 255# hang “squat” clean X 5 Front Squats
CWOD:
Part 1: 7:46 Rx
Part 2: 5:39 Rx
Part 3: 1:43 Rx
Those times are best guesses. I didn’t take a picture of the times. And it was a 15 minute countdown (thanks Jana). And then it kept repeating the 15 minute countdown with a 15 second delay. Math is not strong at 10:00 AM on a Saturday morning. Fun WOD though!
SWOD: 108# (15#PR for hang clean)
CWOD:
There was much timing confusion, but I completed workout (went over the cap). Mods: HSPU and banded PU (graduated to blue & purple bands today!)
You guys did great sorry I.set you off on.the newbies time clock.on.the second wod.
Thanks to.Grant and Darren for helping.everyone with their times. Don’t think.That Wod would have been done in.20’min.cap anyway. You all got better doesn’t matter how long it took right??? 🙂