Monday, 19 December 2016



25 Speed Skips

20 Sit-up Slammers (12/8) @ 2m

15 Calories Rowed

10 Front Squats (95/63)

5 Strict Handstand Push-ups


4 rounds for time




1-Rep Max

Compare to Wednesday, 29 June 2016



Quad Smash – 2:00/leg

Anterior Compartment Smash – 2:00/side

Spine Smash – 2:00



Post time, max load, and experiences to comments


  1. Determination

  2. CWOD: think I was on round 4, I’ve lost my ability to count
    SWOD: 100# worked clean pulls and I felt like that really helped my form. Going to keep working those.

  3. CWOD: I started it late, finished two rounds. Mod HSPU on 30″ box.
    SWOD: HPC 93. Clean 113.

  4. CWOD: cap +39 i think
    SWOD: 235# (+5PR)

  5. CWOD: 13:27 (Hit 12 min cap + 87 reps remaining)

    SWOD: 240 lbs (-5 lbs), attempted 250 lbs several times. Failed to get good extension of hips and shoulders and then get under the bar with shoulders up. Was moving body down under the bar too early before getting full extension.

  6. CWOD: 13:00 @ 85# front squat
    SWOD: 180# 5#pr

  7. cWod 225 Rnds (3rounds) modified
    sWod 93# – not close to a PR but building

  8. darrenandtara says

    Cwod. Did it.
    SWOD. 133#. Same.

    CWOD. Did it.
    SWOD. 250#. 10# Pr still short on the triple extension but didn’t get soft on the bottom. Need to open the hips and keep the arms straight a little longer. And get back on the front squat.

  9. CWOD: ✅

    SWOD: Clean


    *attempted 290# about seventy eight times. Very obvious. FRONT SQUAT HEAVY. I know what my Friday lift is going to be. Just depends on the location.

  10. White Ape says

    11:55 Rx
    Great little WOD. Definitely got “warmed up”!

    5# PR

    Congrats to all the PR’s today!

  11. Worked late tonight. Tried out the new home rig for the first time.
    Cindy (20 min amrap): 14 rounds + 9 reps.

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