Friday night and Saturday classes are cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.
Strength and Conditioning:
Sprint 400m
…rest 4 minutes, then…
21-15-9 rep rounds for time of:
Plate-facing Burpees
Wall-Ball Shots (20/14) @ (10/9′)
Hanging Power Cleans (135/93)
…rest 4 minutes, then…
Find 3-rep max Deadlift
Mobility:
Hip Capsule – 1:30/side
Plantar Surface – 1:30/foot
Prone Shoulder Flexion – 2:00
Post time, load, and experiences to comments
400m run – 1:22
CWOD: 13:08 Rx
Total time = 18:30
SWOD: 3 x 315#
500m row: 1:50.3
Part2: 10:43 (75# bar)
DL: worked up to 3 reps at 165# (these still make me nervous with my hip)
Good luck to all the competitors this weekend!!
1:55 400 M run
CWod
10:03 Mod
WB 12#
HPC 53#
SWod:
Deadlift 143# x 3
15:58 Total time