Conditioning:
Complete as many rounds as possible in 6 minutes of:
20 Wall-ball Shots (20/14) @ 9′
40 Double Unders
…Rest 3 minutes
Complete as many rounds as possible in 5 minutes of:
10 Hang Power Cleans (135/95)
40 Speed Skips
…Rest 3 minutes
Complete as many rounds as possible in 4 minutes of:
20 Toes-2-Bar
40 Singles
For Score
Strength:
Back Squat
5 reps @ 60% 1RM
3 reps @ 70%
1+ reps @ 80%
For max reps at 80%
Mobility:
Single Leg Flexion – 1:30/leg
Overhead Tissue Smash – 1:30/side
Ball Tack and Floss – 1:30/side
Post load and reps, score, and experiences to comments
Part 1:
140 rx
Part 2:
194 rx
Part 3:
70 rx
SWOD:
6 @ 80% (158#)
AMRAP 1:
4rds + 3 DU’s (started at DU’s) RX
AMRAP 2:
4rds + 8 HPC RX
AMRAP 3:
2rds + 5 reps RX
SWOD:
15reps at 80% 164#
STRONG Work Saturday Crew!
I was there and did all the AMRAPS and did some squats. Need to work on getting low enough.