Conditioning A:
Run 150m
5 Handstand Push-ups
5 Chest-2-Bar Pull-ups
10 GHD Sit-ups
5 rounds for time
(12:00 cap)
Strength:
Shoulder Press
3-3-3-3 @
50-60-70-80%
Push Press
3-3-3-3 @
60-70-80-90%
For quality
(22:00 cap)
Conditioning B:
30 Speed Skips
20 Slammers (12/8) @ 2m
10 Alternating Kettlebell Snatches (53/35)
2 rounds for time
(6:00 cap)
Mobility:
Banded Olympic Wall Squat – 2:00
Banded Overhead Distraction – 1:30/side
Couch Stretch – 1:30/side
Sink Mobilization – 2:00
Post times, loads, and experiences to comments
CWOD-A:
10:48 Rx
SWOD:
sp 3@115#
pp 3@135#
CWOD-B:
6:10 Rx
CWOD A: 8:31 Rx
SWOD:
Strict Press: 3 @ 135#
Push Press: 3@ 195#
CWOD B: 3:02 Rx (no bonus round)
CWOD 1: 11:11, mod C2B with 2 red band PLU, mod HSPU w/ 2 mats, 175m row
CWOD 2: 5:57, 3rnds, SU instead of skips
CWOD A:
12:23 Rx.
Only made it through 4 rds. First time doing Rx hspus In a WOD though. Woo!
SWOD:
Shoulder Press: 3 @ 80#
Push Press: 3 @ 120#
CWOD B:
4:47 Rx, 3 rds
CWOD A: 10:23
HSPUs w/ 1 mat & towel
C2B PLUs w/ blue band
SWOD:
Should Press: up to 115 lbs
Push Press: up to 155 lbs
CWOD B: Around 5 min?? (3 rounds)
35 lbs KB – Hit myself on the forehead w/ it……..
BOOM on the hspu. Strong work.
CWOD A: 10:23
HSPUs w/ 1 mat & towel
C2B PLUs w/ blue band
SWOD:
Should Press: up to 115 lbs
Push Press: up to 155 lbs
CWOD B: Around 5 min?? (3 rounds)
35 lbs KB – Hit myself on the forehead w/ it……..
Grant has an open ticket at the emergency room if you need it.
CWOD 1 9:05 Rx
SWOD shoulder press 3x 120#
push press 3x 140#
CWOD 2 5:55 45# kb and as per usual need more hip drive with the kb.
“It’s all in the hips,” Chubbs Peterson
The price is wrong ******. – Happy Gilmore
T
CWOD – 4 Rds; worked with coach and Jana. Stopped once coach finished. Obviously coach was much faster!
Worked Hang Power Clean; finally starting to feel better with my
pull and starting position. Need to continue to focus on fast elbows. Thanks Coach and Michael!
CWOD A:
7:08 Rx
SWOD:
SP worked up to 155
PP worked up to 240
Felt good on the lifts, but need to work hip drive more on the PP.
For classes, I gave a “surprise” round on CWOD B to challenge their competitive drive when tired.