Conditioning:
Complete as many rounds and reps in 7 minutes of:
25 Double Unders
15 Sit-ups
10 Burpees
…Rest 3 minutes
Complete as many rounds and reps in 5 minutes of:
5 Handstand Push-ups
10 Squats
15/12 Calories Rowed
Strength:
Clean & Jerk
1-rep max
Compare to Wednesday, 06 July 2016
Flexibility:
Couch Stretch – 1:30/side
Bilateral Shoulder Flexion – 1:30
Low Lunge Twist – 1:30/side
Post times, max load, and experiences to comments
CWOD:
part 1: 3 rds +41 Rx
part 2: 2 rds + 15 Rx
SWOD:
185#
My first day back, but so great to be back with my MP family!!!❤️
Yay! Welcome back!
Good to have you back! I am proud of your control today, staying on the safe side. Maybe this time off has taught you something…maybe. :))
So glad you are back!!
CWOD 1:
3 rounds + 18
I did 25 Russian twists instead of 15 sit-ups
CWOD 2:
2 rounds + 16
Hspus w/1 ab mat
SWOD:
143#
Form started to be crap at that point so I stopped. Took a 5# L.
7 mins of work
5 mins of work
143# C&J 5# below PR BOOOOOO
CWOD: Saturday’s row/snatch WOD: 6:52 Rx with 3:34.4 Row
SWOD: 10 rep max OHS: 170#
Arms are toast now. Took 3 tries to get 170
CWOD1: 7+
CWOD2: 5+
SWOD: Clean & Jerk: 265#
5# PR
CWOD1: hit cap after 3 rds and 22 DUs. Could NOT get in rhythm on my DUs.
CWOD2: hit cap after two rounds. Did HSPUs with 1 mat this time, was tough today.
SWOD: 215 lbs (30 lbs PR)
WOD 1:
6:11 Rx
WOD 2:
4:58 Rx
Rowed on Betsy. Screen is inoperative, so I did 17 hard pulls each round. Takes me 16 on a good rower to reach 15 calories.
SWOD:
285#
5# PR!!
Congrats to all the PR’s today!!! Strong work MP!
CWOD1: 6:01rx
CWOD2: 5:15rx
SWOD: 158#
CWOD1: 2 rounds + 45, singles
CWOD2: 2 rounds + 15, HSPU on30″ box
SWOD: 113 # Same weight as previous 1RM. Clean was limiting factor…must work on form.
CWOD: Moved to warm up for the LIFT
SWOD: 153# 5# PR