Strength:
Clean and Jerk
4 reps at 45% 1RM
4 reps at 55%
3 reps at 65%
3 reps at 75%
2 reps at 80%
2 reps at 85%
For Quality
Conditioning:
Complete as many rounds and reps as possible in 9 minutes of:
10 Toes-2-Bar
30 Double Unders
Rest 30 seconds
…then rest 2 minutes…
Complete as many rounds and reps as possible in 9 minutes of:
10 Sit-up Slammers (12/8) @ 2m
20 Calories Rowed
Rest 30 seconds
For Total Score
Mobility:
Barbell Shoulder Smash – 1:30/side
Barbell Biceps Smash – 1:30/side
Anterior Compartment Smash – 1:30/side
Banded Olympic Wall Squat – 2:00
Post loads, score, and experiences to comments
Didn’t complete the SWOD but worked some good technique.
CWOD1 120
CWOD2 210 2 to 1 singles
SWOD:
Ran out of time, only got up to 215, 75%
Felt good, but I could tell it has been almost 3 weeks since I lifted anything heavy due to vacation and illness. 🙁
CWOD:
Part 1:
320 reps (8 full rounds)
Part 2:
138 reps (4 rds +18 reps)
I wanted to maintain consistent pace, with a minimal decrease in speed each round. I feel like I did that. Each round, both parts, stayed within 3 seconds of each other. Body felt the lost time here too! This is gonna be a LOOOOONG week. :))
SWOD:
2 @ 85%, 123#
CWOD:
Part 1 – 169 rx
Part 2 – 100, hanging knee raises
SWOD:
Ran out of time. Up to 80% (150 lbs)
CWOD:
Part 1: 5 rounds = 200
Part 2: 4 rounds + 10 Slammers = 130
Total Score 330 Rx