Speed work:
Partner up:
8 rounds for time of:
150m sprints
(4 each partner)
…rest 3 minutes…
Conditioning:
Individually:
100 Double Unders
75 Sit-ups
50 Sledgehammer Swings (12/8)
25 Wall-Ball Shots (20/14) @ (12/10′)
For Time
…rest 2 minutes…
Strength:
Find 4-rep max
Deadlift
Mobility:
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/side
Glute Smash – 1:30/side
Post times, load, and experiences to comments
Partnered w/ Debbie on row sprints (I did 200m she did 150m): 6:23
Part 2: 8:31, 200 single unders, 12# WB
DL: 4 reps at 153#. Nervous about my leg on these so I stopped. :-/
Made it to 75% in time
Up to 275 lbs at time cap (70% 1 repmax)
Speed Work: 3:39 w/ John Boone (at evening class what?!)
CWOD: 14:17 Scaled
200 Singles instead of DUs
Got to the gym just in time for the SWOD.
SWOD: 435 X 4 (90%)
Part 1:
Ran with Bradley. Time was 4:16.
Part 2:
10:50ish or something like that. Can’t remember.
SWOD:
4 @ 193#, 80%
Oh and I did knee ups instead of sit-ups
Part 1: partnered with Emma. Finished in 3:25
Part 2: 7:35 (14:00 on clock)
Part 3: 153# at cap (83% 1RM). Feel like form is finally improving. Was feeling a bit lightheaded (prob dehydrated from sweating so much tonight) so decided to stop there.
Fun wod!
Partnered w/ Daniel on speed work. I rowed 175m. No idea on time
Again no idea on time for chipper. Bike instead of DU.
213# on SWOD 85% 1RM
WOD 1: Ran with David Duval
3:37
WOD 2: 6:48 Rx
SWOD: 4 @ 420# (90%)
Went past cap
Speed:
Team”Jammy”
I finished at 3:41
CWOD:
6:15 Rx
SWOD:
4 @ 475 (90%)
Speed partner with Jaime: 3:57 I think
CWOD I’m not sure but 10:20 comes to mind scaled with 14# wb at 12′
SWOD 245#
T. & D. Total run time 3:34.
T. Wod 2. 6:19. Rx.
Wod 3. 203#.
D. Wod 2. 7:11. Rx. Went unbroken on DUs. Next time need to keep going. Wall balls kicked my butt mentally.
Wod 3. Soccer practice.