Skill/Conditioning:
Partner WOD
Row 1000m*
For Time
…rest 4 minutes, during rest, perform 10 partner switches off and on the rower. Focusing on smooth transition with loosening the straps, reaction of the seat, etc..
Row 1000m*
For Time
*Equal work required
Strength:
Front Squat
5 reps @ 50% 1RM
4 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3 reps @ 90%
For Quality
Conditioning:
Every minute on the minute perform the following until failure*:
4 Double Unders
2 Kettlebell Swings (53/35)
1 Handstand Push-up
For Score
*Every minute, add 4 DU’s, 2 KB’s, and 1 HSPU
Score is total reps completed
Flexibility:
Quad Smash – 1:30/leg
Banded Bully – 1:30/arm
Spine Smash – 2:00
Banded Olympic Wall Squat – 2:00
Post row times, load, score, and experiences to comments
Partnered w/ Dave on row 3:23 & 3:17
Front squats felt good
141 reps, singles
Nice Pic T…strong work!
Thanks friend!
D.
Partnered with MM. Hits 3:10.5 both times. Both of us were a tad slower on pace on round 2 so transitions were better.
SWOD. Shut down at 225. Knee and wrist said no more.
cwod. 148. Rx. KBS were toasty.
Row 1: 3:10.5
Row 2: 3:10.5
Partnered with Darren
SWOD: 3@290# felt good
CWOD: 100 Rx
SWOD 2: Squat Snatch: 3@165# failed about 4 times before getting last rep. Focus on finishing hips on triple extension and active shoulders receiving the bar in the squat.
Jimmy has the row#’s
85% on the FS by accident but the form was good so I stopped there…knees OUT Dan!
CWOD:
189reps
Then snatchadoodle work up to 3reps at 90%
Rows with my pard were:
3:40.9 and 3:35.0
SWOD:
Worked up to 90%, only got 1 rep at 320. 🙁
I have not been lifting heavy due to left knee pains, and today, I could really tell.
CWOD:
245 reps
All but 7 HSPU of the 8th round
Then did snatch work, worked up to 185 working on form. Felt good through 165. But got laxy on the pull under the bar at 185. Had several failed reps. But got it a little better by the end.
Row w/ Brent
3:17.4 (Switch @ 500m)
3:25.9 (Switch @ 250m) – I got stuck during the first tag out and that slowed us down some
SWOD: Front Squats up to 255 lbs (93%)
CWOD: 69 reps Scaled
Single Unders
1 ab mat for HSPUs
Was able to do two HSPUs with no mats today, and strung together some SUs with DUs before class started.