Skate park crew!
Conditioning 1:
Choose a option:
Solo – 1500m Row
Partner – 2400m Row
3-Person – 3000m Row
For Time
Strength:
Split Jerk
5 x 3
(60-70-75-80-85% 1RM)
For Quality
Conditioning 2:
100m Run
7 Front Squats (155/103)
4 Muscle-ups
4 rounds for time
Mobility:
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/leg
Sink Mobilization – 2:00
Eye of the Needle – 1:30/side
Post times, load, and experiences to comments
1500m row: 6:10.7
CWOD: 8:05, lacked 5 reps at cap
Mods: 125m row, 78# bar, 6 PLU/RDs banded
1500 row 6:35.4
Welcome Sara and Rhonda to the TU 0630 class!
Hey Vernice, where were you???
Thanks for letting me crash your private lesson!! 🙂
CWOD1: 3000m row in 10:22.3 (3-man team)
SWOD: Worked up to 125 lbs (80%), did some extra reps at lower weight and tried to focus on form. Legs in correct position and pushing the bar up.
CWOD2: Hit the time cap, was totally gassed.
2 dips away from finishing round 3.
Pull-ups (6) and Ring Dips (6) instead of muscle-ups (4)
Time cap of 12 min
rowed w Becky and Tara. Lifted things and got all sweaty! And worked on muscle ups!
T.
Row Wod see above.
Swod. Up to 103.
CWod. Short last round of MU at cap. 93# and red band MU.
D.
Row. 2 man team with Daniel. 9:02.9.
Swod. Up to 195#. Need to push under the bar better and not mute the hips.
CWod. 7:06. Rx. Went unbroken all 4 rounds which is a first on 4×4 mu’s.
Post Wod. Successful parallette to half handstand to sorta backbend… Rx.
CWOD 1:
8:55.3 team “Jammy”
SWOD:
Snatch work 7×2 up to 85% (185)
Snatch Pulls 3×3 up to 110% (235)
Split Jerk 5×3 up to 85% (245)
Back Squats 5×5, last three set at 85% (345)
I am exhausted!
CWOD: 8:58 W/wonder boy
SWOD: 215×3
CWOD: 3 reps short of time cap. Sweating out vacation.