Strength:
Deadlift
5 reps @ 70%
3 reps @ 80%
1+ reps @ 90%
For max reps at 90%
Conditioning:
“25 to Life”
25 Wall-Ball Shots (20/14) @ (10/9′)
25 Air Squats
25 Hand-release Push-ups
25 Double Unders
25 Kettlebell Swings (53/35)
25 Double Unders
25 Hand-release Push-ups
25 Air Squats
25 Wall-Ball Shots
For Time
WOD courtesy of festivusgames.com
Flexibility:
Low Lunge Twist – 2:00/side
Eye of the Needle – 2:00/leg
Reclined Spinal Twist – 2:00/side
Post load and reps, time,and experiences to comments
SWOD:
6@265
CWOD
11:37
burpees
SWOD: 6@193#
CWOD: 9:47 with burpees
SWOD:
5 reps at 315#…could have maybe gotten an extra rep but Dave was looking at me weird and I felt a little uncomfortable. he tends to do that
CWOD:
10:07 w/o burpees because I’m not crazy like you burpee lovers 🙂
RX
SWOD 8x 230#
CWOD 9:34 45# kb, used 20# wb first set, 14# second set
Single unders. Still can’t do a double.
You’ll get there! Just give it time and keep trying. We’ve all been there!
SWOD:
4 reps @ 330 lbs
CWOD: 10:29
1/2 HR Push-Ups and 1/2 Burpees
Single Unders
45# KB
SWOD:
don’t feel like I was warmed up enough today,
4@ 213#
CWOD:
6:43rx
CWOD: 8:11 Rx
3@ 228# certain events kept me from doing a 4th rep.
Don’t remember CWOD time
Hahaha
SWOD: Courtnie and I worked form at 133#
CWOD: 9:57 Rx with burpees. Felt sluggish tonight.
SWOD: 1@425 – felt form get sloppy so I didn’t attempt any more poor reps
CWOD: 8:43 Rx Burpees
T
SWOD – 4 @ 195
CWOD – 8:22 RX w/Burpees
D
SWOD- 8 @ 300
CWOD – 8:13 RX
SWOD:
7 @ 465
CWOD:
7:55 Rx w/ Burpees