Conditioning:
20/15 Calories Biked*
16 High-Low’s*
12 Kettlebell Swings (72/53)
8 Power Snatches (95/63)
3 rounds for time
*Males row 20 calories, females row 15.
High-Lows start in the high plank. Lower body down to low plank with both forearms on the ground. And then return to the high position to finish the rep. Perform 8 lowering in one direction, and 8 lowering in the other.
Strength:
Option 1:
Make up a missed 1-rep max
Or…
Option 2:
Pick any lift and perform:
4 reps @ 65% 1RM
4 reps @ 75%
4 reps @ 80%
4 reps @ 85%
4 reps @ 85%
Flexibility/Mobility:
Pick one of each, and perform 1:30/side if bilateral or 2:00 if unilateral:
Lower Body, Mid-section, Upper Body
Post time, lift, loads, and experiences to comments
CWOD:
15:16
75# PS
SWOD:
FS 3@165#
CWOD: 11:28
43# snatch (about 60% of 1rm)
45# KB (probably should have used 35#)
Rowed 20cal on second round due to bike shortage
155# front squat, 15# PR!
CWOD scaled with 75# power snatch and 62# KB
SWOD worked back squat up to 85% for 205# x4 reps x 2 sets
CWOD: ✅
SWOD: 1RM Strict Press: 165# (-5#)
My shoulders were very tired after the “warmup” WOD.
D. CWOD. Did it.
Swod HPC 225#. 5 lb drop and couldn’t be happier. Used the new jerk plates and had no pain on extension.
14:56 on CWOD 45# KB
Bike was rough
138# HPC hoping to re-do that one
CWOD 12:40Rx
SWOD: Made up missed Front squat 1RM 270#