Conditioning:
Perform as many rounds and reps as possible in 10 minutes of:
1 Front Squat (135/93)
1 Kettlebell Swings (72/53)
100m Run
2 Front Squats
2 Kettlebell Swings
100m Run
3 Front Squats
3 Kettlebell Swings
100m Run
…so on…
For Score
…rest 3 minutes
Strength:
Clean & Jerk
Every minute on the minute, perform 1 rep at following percentages…
20-30-40-50-60-70-75-80-80-85-85-90-90%
For Quality
…rest 2 minutes
Conditioning:
200m Row
15 Slammers (12/8) @ 2m
10m Burpee Broad Jumps
4 rounds for time
Mobility:
Super Front Rack – 1:30/arm
Banded Olympic Wall Squat – 2:00
Quad Smash – 1:30/leg
Post score, loads, time, and experiences to comments
Wow coach! Do you have a time machine? Pretty sure I’m gonna need more than an hour to do all that!
CWOD#1:
7 rds +3 reps
Rx
SWOD:
185#
CWOD#2:
8:52 Rx
CWOD: 91, 5# baby bar for FS and SU for KB, row 125
SWOD: bench press, worked up to 95#, work on pushed hard with my right arm
CWOD 2: 10:10, lacked 10 reps at cap
CWOD1 70 scaled
125# FSQ
45# KB
SWOD 130# 85%
CWOD2 10:02
CWOD#1: 68 reps RX
SWOD: 165 lbs (90%)
CWOD#2: 8:56 RX
First time with the 72 lbs KB, and I almost lost it twice!
CWOD 1: 97 Rx
SWOD: 225# (95%)
CWOD 2: 9:25 Rx
CWod: 8Rds + 6 reps
SWOD: up to 95% 137#
Cwod: 7:54 rx
I agree with Mr. Such this is the only time being tall + burpees is a good thing!
Wod 1: check
CWOD 145# which is pretty much my 1 rep. ( math!!)
Wod 3: check
Had to work on not getting all crazy during the EMOM.
CWOD 1: 52 rx
SWOD: worked up to 133#
CWOD 2: 9:01 rx
T
CWOD 1: 87 Rx
SWOD: worked up to 90%
CWOD 2: 8:07 Rx
CWOD 1:
108 rep Rx
SWOD:
Worked up to 255#
CWOD 2:
7:31 Rx
That was an exhausting tri-WOD!
Let me first say my body hasn’t hurt this much for this long in a long time. Last week murdered me.
CWOD 1: 78 reps, mod @83# on front squat due to sore legs and glutes.
SWOD: worked up to 128#
CWOD 2: 9:52 rx