Strength:
Shoulder Press
3-rep max
For max load
Conditioning:
5 rounds for time of:
5 Pull-ups
10 Back Extensions
…Rest 3:00
5 rounds for time of:
5 Hand-Release Push-ups
10 Toes-2-Bar
…Rest 3:00
2 rounds for time of:
25 Wall-Ball Shots (20/14) @ (10/9′)
25 Box Overs (24/20″)
Post time for each couplet
Compare to Tuesday, 29 July 2014
Flexibility:
Revolved Seated Staff – 1:00/side
Reclined Spinal Twist – 1:00/side
Lying Hip Capsule – 1:00/side
Plow – 2:00
Post load, times, and experiences to comments
SWOD:
3 @ 125# (90%)
CWOD:
3:18
4:10
5:02 (unbroken)
Rx
SWOD: 3@65# (90%)
CWOD:
3:50
6:41
6:47
Total w/rest: 23:13
Mods, banded PLU, 8# WB, row 20cal each rnd instead of box overs
Getting better at stringing together my T2B.
SWOD: 1 @ 175# (5#PR)
CWOD – did in reverse order
CWOD 3: 3:45
CWOD 2: 4:27
CWOD 1: 3:32
Total w/ rest: 17:44 Rx
WOD1 2:58
WOD2 10:55 (3 min rest)
WOD3 21:03 (3 min rest)
16# wb and 20″ box
Tried the 24″ and almost tripped as my legs weren’t responding and I almost tripped
Too much tripping in that post. But it’s true my hip flexors weren’t responding after the 50 toes to bar
SWOD: 3 @ 135 lbs (93%)
CWOD2: 6:14
CWOD3: 5:25
CWOD1: 4:03
Total Time: 21:42 Rx
SWOD:
3 @ 185
Felt good. Trying to get use to the thumb grip.
Rested otherwise.
T.
Swod. Did 3 @ 78%. 2@ 83#. 98%
CWod b,c,a order
5:07, 4:20, 3:16
D.
Swod. Got 2 @ 175# 95%. 3 @ 165ish.
Cwod. B,c,a order
3:36, 5:36, 3:05.
SWOD: 3@78#, 2@83#. Just couldn’t get that third rep.
CWOD: 4:00, 5:23, 6:27 rx (abc order)