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Wednesday, 14 December 2016

13 December 2016 by 11 Comments

Conditioning:

200m Run

10 GHD Sit-ups

8 Power Snatches (95/63)

6 Strict Pull-ups

 

4 rounds for time

 

Strength:

Overhead Squat

1-rep max

Compare to Wednesday, 22 June 2016

 

Mobility:

Super Friend Shoulder Smash – 1:00/side

Super Friend Pike Stretch – 1:30

Overhead Distraction w/ External Bias – 1:30/side

Butterfly Stretch – 1:30

 

 

Post time, max load, and experiences to comments

Filed Under: Board WOD, Bodyweight, Hybrid, Lifting, Mobility, Skill

Comments

  1. sflynn says
    14 December 2016 at 11:55

    CWOD: 11:24, rowing, knee raises, 33#, band PLU
    SWOD: 88#

  2. Christa says
    14 December 2016 at 13:06

    CWOD: 11:24 sit ups, 43#, r/g banded PLU
    SWOD: 103. (13# PR)

  3. CourtnieMcKone says
    14 December 2016 at 20:28

    CWOD:
    11:34
    Row, knee raises, banded plu

    SWOD:
    148#, 15# pr

  4. Bradley says
    14 December 2016 at 20:58

    CWOD: 10:22 @ 65#
    SWOD: 135

  5. Jana says
    14 December 2016 at 22:36

    CWOD: done
    SWOD: 155# 3 # pr failed at 160# the behind the head jerk is my Achilles’ heel

  6. Mr. Such says
    14 December 2016 at 22:50

    CWOD: ✅
    SWOD: 270#
    5#PR

    *attempted 275 and was about an inch high on my squat. I’ll get it next time

  7. Daniel says
    14 December 2016 at 23:11

    CWOD scaled with 65# snatch
    SWOD 143# 23# PR

  8. White Ape says
    14 December 2016 at 23:32

    CWOD:
    Warmed up for 11:00

    SWOD:
    290#
    5# PR!

    Lots of PR’s today!! Strong work!

  9. burris says
    16 December 2016 at 11:51

    CWOD: Dont remember time
    SWOD: 185# (note to self, work on mobility)

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