Conditioning:
21-15-9 rep rounds of:
Pull-ups
Box Jumps (30/24″)
Plate Push-ups*
Calories Rowed
For Time
*Place each hand and feet on 45# bumper plates. Place an abmat between the ones for the hands. Chest must touch abmat each rep.
Strength:
Clean Pulls
3-rep max
Flexibility/yoga poses:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Reclined Spinal Twist – 1:30/side
Post time, load, and experiences to comments
CWOD 11:16 24″ box jump
SWOD Clean pull 195#
Once again, need to utilize more hip drive
11:54, highly modified
Worked heavy OHS, Jerk, and FS after
CWOD: 8:52 Rx
SWOD: worked form to 255# – feeling better
SWOD: worked BSQ with BW and Such
T.
CWod 11:38. Rx
Swod. Worked up to 120%
D.
CWod. 10:22 Rx
Swod. Tried to break bad habits. List is long.
CWOD:
8:23 Rx
SWOD:
I worked extra lifting today, only worked up to 95%, 295#, on the Clean Pulls.
CWOD: 12:54
PLUs with red band, then blue, then red and blue…
SWOD: 195 lbs (115%)
CWOD: 11:48Rx (I think)
Then: lifted lots of stuff w Ape, Janimal and Flying Flynn.