Conditioning 1:
“Fast”
30 Double Unders
15 Sit-up Slammers (12/8) @ 2m
20 Squats
10 Handstand Push-ups
4 rounds for time
(10:00 cap)
Strength:
Front Squats
1-rep max
Compare to Wednesday, 15 June 2016
Conditioning 2:
Partner WOD*
“Furious”
100m Sprint
5 Burpees
3 Chest-2-Bar Pull-ups
8 rounds for time
(10:00 cap)
Mobility:
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/side
Glute Smash – 1:30/side
Post times, max load, and experiences to comments
CWOD1: 11:18 singles and mod HSPU on 30″ box
SWOD: 168# (2# less than my pre preggo 1RM)
CWOD2: 7:29 partnered with Brian. I mod C2B with green & red banded PU
11:05; 185 pr; 6:45
T.
Wod 1. 8:40
FS. 160. 5# drop.
Wod 3. Partnered with that cool stud that I’m lucky to call mine. 6:40.
D.
Wod 1. 9:04
FS. 275. Same. Happy with result given lack of time under heavy weights.
Wod 3. Awe shucks. What T said.
CWOD1: 10:20 singles
SWOD: front squat 245#
CWOD2: had to go back to work
CWOD 7:57 rx
SWOD : FS 183# failed at 188
CWOD 2: no time after the lift
CWOD1: 10:08 Rx
SWOD: 158# (5# drop) 🙁
We didn’t do CWOD2.
It’s marathon week!
CWOD 1: 11:45 rx
SWOD: 163 FS, PR
CWOD 2: not enough time to do
CWOD: 11:19
2 Ab Mats on HSPUs
SWOD: 310 lbs (35 lbs PR!)
10:30 3 to 1 singles JR
205# front squat PR
Had to leave and didn’t get to do the second CWOD
CWOD: 9:04
Russian twists instead of slammers, hspus w/2 ab mats
SWOD: 168#, 3# pr
CWOD 1: 10:45 Rx
Warm up speed.
SWOD: Front Squat 300#
25# PR
CWOD 2: NA
CWOD 1:
7:11 Rx
1:12 PR, thanks to Bradley for not letting me just go 85%. 🙂
SWOD:
355#
Tied PR. I am ok matching PR right now since this is the first really heavy FSQ I have done since my knee started acting up. Better next time!
Congrats to all the PR’s today! Strong work apes!
CWOD 1: did 2 rounds bc I showed up late
SWOD: 330# (10# PR)
CWOD 2: N/A