Conditioning:
30 Speed Skips
15 GHD Sit-ups
200m Row
10 Front Squats (95/63)
150m Run
5 Strict Handstand Push-ups
3 rounds for time
Strength:
Clean
1-rep max
Compare to Monday, 21 December 2015
Mobility:
Quad Smash – 2:00/leg
Anterior Compartment Smash – 2:00/side
Spine Smash – 2:00
Post time, max load, and experiences to comments
CWOD:
13:28
khspu
SWOD:
195#
CWOD: 11:48, SU instead of SS, GHDs, 43# bar, 175m row instead of run, SHSPU w/ 2ab mats
SWOD: 118#, 3lb PR (must prevent early arm bend before I can make any big jumps on this lift)
CWOD: 12:04, forgot to add 15 sec countdown
12:27
30# front squats
95# clean (no change)
Finished CWOD under cap w v-ups instead of GHDs.
143# clean
CWOD:
12:15
53#, strict hspu w/ 1 ab mat
SWOD:
155#, 20# pr
Finally got under 160# but couldn’t stand it up. Gotta get stronger on my front squats first.
Wow!
CWOD: 12:56 Scaled
85 lbs Front Squats
Ab mats x2 for HSPUs
SWOD: 195 lbs (20 lbs PR)
Didn’t want to go higher without improving form first.
Need to work on pulling under the bar fast and quick elbows. Will try again.
Nice PR, and great call on working on form!!
Cwod 11:05rx
SWOD:158# 5 pr
Got under 163# and hung out there for a bit before I finally just ditched
Also wow!
Strong work Jana!! I really thought you were going to stand 163 up. Next time.
CWOD 12:44 65# front squats
SWOD 165# 20# pr
Nice PR bro!
CWOD:
10:41 Rx
SWOD:
305# 🙁
5# drop
Felt good at 305, so I jumped to 315 for a 5# PR. Then I got stupid out of nowhere! started stopping my elbows, and not recieving the bar on top of shoulders. Failed 6x
Good news is that I love my new Froning bar!! However, I am not use to the fast whip!
T.
CWod. Capped with just speed skips left. Rx.
Swod. 125.
D.
CWod. 12:10. Rx.
Swod 240. Same. Arms better but getting soft at the bottom. New problem.
T – 53# on front squat; 1 ab matt
Too many things wrong with my clean to type. Enough said.