Strength:
Back Squats
5 reps @ 60% 1RM
3 reps @ 70%
1+ reps @ 80%
For max reps @ 80%
Conditioning:
“Insatiable”
Complete as many rounds as possible in 8:00 of:
6 Shoulder-2-Overhead (95/63)
9 Bar-over-Burpees
12 V-ups
For Score
…Rest 5 minutes
4-person team, equal work perform:
3000m Row
For Time
Flexibility:
10 Sit-ups to Straddle
Right Side Straddle – 1:00
Left Side Straddle – 1:00
Middle Straddle – 1:00
First Rib Mobilization – 2:00/side
Banded Olympic Wall Squat – 2:00
Post load and reps, score, time, and experiences to comments
SWOD: 9 @ 138#
CWOD:
139 Rx
Me and Bradley rowed 1500m in 6:02
SWOD: 15 @ 260#
CWOD: 143 Rx+ (GHDs instead of V-Ups)
Row: 11:45.1 with Emma, Speedy and Super Stretch. Had a equipment malfunction with the rower. Thanks Speedy!
163# x 13 reps
141 reps Rx
Rowed with some people
SWOD:
9@ 80% ish…163#
CWOD:
I was no daisy, no daisy at all……
113 reps with GHD’s instead of Vups
Rowed…or something like it. 🙂
Good welcome back WOD
T.
Swod 18 @ 138#.
Cwod 139. Did cleans instead of s2o.
Ghd instead of v-ups
D.
Swod. 10 @ 240#. Struggled with depth to prevent the butt wink. Need practice.
Cwod. 135. Rx+ @115#.
Rowing was covered above.
SWOD:
Rested legs after deep tissue massage this morning.
CWOD:
139 reps
Rx+ @ 115# and GHD instead of V-ups
SWOD: 9 @108#
CWOD: 129 Rx
Row: 11:28.7 (with Ape, Jana, Jaime)