Conditioning:
Every 3 minutes on the minute for 18 minutes perform:
200m Run
3 Chest-2-Bar Pull-ups
6 Strict Ring Dips
9 Kettlebell Swings (72/53)
12 Wall-Ball Push-ups*
For Score
Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds
*Burpees are a 1 for 1 authorized substitution
Strength:
Overhead Squat
5-5-3-3-2-2-1-1+
Starting @ 50% 1RM, increasing by 5% each set
For max reps at 1+
Burpee Challenge:
Day 88
Mobility:
Quad Smash – 1:30/side
Overhead with External Rotation Bias – 1:30/side
Hip Capsule – 1:30/side
Post score, load and reps, and experiences to comments
CWOD:
-32 Rx
SWOD:
caught up with Sarah
And it was a fun SWOD catching up with you! 🙂
CWOD: -8, mods: 200m row, banded PLU and RD, SU instead of KB, burpees
SWOD: worked SP, but spent most of the time chatting!
Was a fun 0530 class today!
-9 Rx. Need to do banded dips and work form.
Did DL 3×85% (213#)
This is the score Ape told me. I have no idea how he arrived at that conclusion.
CWOD:
-40, banded RD, chin over bar PLU on round 6, burpees.
First time I’ve done the 53# KB. Almost had my first post WOD puke. This was a train wreck. I can tell I’ve missed a lot of class lately. I’ll get back to being consistent post wedding.
SWOD: Couldn’t stay, unfortunately. I had this thing….
CWOD 16
55# kb, had to switch to russian on last 2 rds
SWOD 115# OHS PR
CWOD: 0
55# KB
Ring Dips w/ Red Band
SWOD: 9 reps @ 110 lbs (85% 1RM)
T
CWOD: +19 (Rds 1-3; 3 ring dips w/red band & Rds 4-6; all ring dips red band)
SWOD: worked up to 2 @ 93 (80%) need to focus on elbows down pits open on left shoulder.
CWOD:
34 reps Rx
Was trying to work on pacing.
Rd 1 – 1:51
Rd 2 – 1:58
Rd 3 – 1:55
Rd 4 – 1:53
Rd 5 – 1:52
Rd 6 – 1:53
SWOD:
OHS form work
20 mile bike ride before class
CWOD:
-14 with burpees. only mod was purple banded RDs. The heavy KBS killed me and my time. Still not used to that weight.
SWOD: 3@93#. Probably could have done more- Just wasn’t feeling it, still had burpees to do and had dinner plans.
CWOD:
0 points rx , I had a few close calls
SWOD:
1+ at 80% 7 reps 120#’s my wrists gave out before my legs did, but the honestly just doing the bar after wod to warm up was the worst part….I though it was going to fall on my head!