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Conditioning:
“Mama Said Knock You Out”
10 Back Squats (95/63)
20 Wall-Ball Shots (20/14) @ (10/9′)
30 Half-Tacos
400m Run
4 rounds for time
(25:00 cap)
Compare to Monday, 13 May 2013
Strength:
Deadlift
5-rep max
For max load
(12:00 cap)
Flexibility:
Quad Smash – 1:30/leg
Banded Bully – 1:30/arm
Spine Smash – 2:00
Banded Olympic Wall Squat – 2:00
Post time, load, and experiences to comments
CWOD:
19:06 Rx
(unbroken)
SWOD:
5 @ 225#
10 Back Squats @ 53#
20 Wall-Ball Shots 8#
30 Half-Tacos\half SU
500m ROW
4 rounds for time 25:38
DL 173 x5 (77%)
I knew that was coming! LOL
CWOD:
27:41 rx
I was out the door before the cap, so I went ahead and finished. Didn’t have time to do the SWOD.
Fun WODn with you again girl! You amaze me! 🙂
25:52, 43# bar, 12# WB, 500m row
SWOD: decided to work SP instead of DL as I didn’t want to tax the leg too much, worked up to 5@63# (90%), felt good!
Fun class today!! Loved having Courtnie join Patrice, Debbie, Harmon, and I!
CWOD:
22:30 Rx
Half tacos slowed me down.
SWOD:
10@225 ended early for MWOD
D.
Cwod 20:53. Did 30 sec on the air dyne instead of back squats. Wrist isn’t well.
CWOD 23:58 16# WB
SWOD 225# 82%
CWOD: 20:56 Rx
SWOD: 5 @ 395#
CWOD: 18:20 Rx. Went out wayy too fast
SWOD: 5 @ 425# (88%)
CWOD: 20:02 Rx. Went bottom up so we could share bars. I liked that one!
SWOD: focused on form and worked up to 143#. Was feeling a bit weak after fasting for my body analysis today so stopped at 77%.
25:48 Rx. BLEH
190# x 5 reps
20:05 Rx
5 @ 335 lbs (85%)
No PR for me today I was 20 and some change. Was not firing on all cylinders 🙂
SWOD
5 @ 203# 85% of 240#
I was happy with the form at that weight for 5 so I stopped there before I turned into a Halloween Cat back!