Conditioning:
“Row in, Blast out”
1000m Row
…then
3 rounds of:
9 Ring push-ups
15 GHD Sit-ups
21 Box Jumps (30/24″)
…now
15 Body Blasters
For Time
Compare to Monday, 05 October 2015
Strength:
Squat Clean
2-rep max
For max load
Flexibility/yoga poses:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Reclined Spinal Twist – 1:30/side
Post time and experiences to comments
CWOD: 17:47 Rx
SWOD: 2 @ 270#
D. CWOD. 16:11.
No SWOD. Body needs a tune up.
16:40
160#
CWOD:
Cap +3
Knee raises instead of ghd, step ups instead of box jumps, 1 push-up 1 squat instead of burpees
SWOD:
Stopped at 103#… trying to learn when to stop now that I’m growing a human.
CWOD: 13:55 Rx (1:14 better than last time. Not sure on PR)
SWOD: 2@265# weight felt very heavy out of the hole.
CWOD:
14:25 Rx
SWOD:
2 @ 265 (85%)
Body not filling 100% yet. Wanted to get some sweat going and move some weight.
CWOD: rode air dyne instead of row. Finished just before time cap.
SWOD: warmed up to 65, then left to take E to cheer.