Monday, 12 June 2017

When biking alone is just too hard!


200m Run

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

9 Back Squats (95/63)*

6 Shoulder Press (95/63)*


3 rounds for time

*Must clean from floor, and place on back. First SP rep can be from behind the neck.



Overhead Squat

1-rep max

Compare to Wednesday, 14 December 2017



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


  1. I don’t even know what to say, but #slowclap
    Best pic ever! Strong work!

  2. sflynn says

    Haha! Yes!!

  3. darrenandtara says

    Is it me or is Katie watching someone struggling to do pull-ups as she eats that goodness.

  4. schumer says

    9:51 Rx
    4 rds


  5. sflynn says

    CWOD: 9:46, 45#, 4 rounds
    SWOD: 115#, 10# PR! 🙂

  6. CWOD: 8:40 Rx

    SWOD: 240 lbs (15 lbs PR!)

  7. bdub22 says

    CWOD: 8:55 (33# bar for back sq and SP, 8 #ball)
    SWOD: 88 lbs (18# PR)

    Could’ve gone higher but had to get back to work. #adultingsucks

  8. CourtnieMcKone says

    Rowed instead of run. Started on slammers. Just had the row left in the 4th round at cap

    SWOD: 140#
    Down 8#. I’m pretty happy with that. It’s been my best lift so far since getting back into the swing of things.

  9. darrenandtara says

    CWOD. Did it.
    Swod. 130#. 5# Pr.

    CWOD. 10:00
    Swod. 185#. 30# drop.

  10. CWOD: 9:58rx
    SWOD: 160# 5#pr

  11. CWOD: 10:27, 53# BS and SP
    SWOD: 135#- 10# drop. I know I’m pregnant and PRs aren’t my goal right now but going down in numbers is a hard pill to swallow.

  12. beckysuch says

    CWOD: 10:00 3 rds, modified 33# for back squats and press.
    SWOD: 150#

    A lot of good movement in 5:30 class. Big time proud of Jana & T! Crushing old sticking points and looking SMOOTH doing it!! #ladiesrule

  13. Daniel says

    CWOD 100m shy of completion at cap
    SWOD 140# down 3#
    Couldn’t keep my core tight, will redo on Friday

  14. Mr. Such says

    CWOD: 5 reps short of finishing.

    SWOD: Overhead Squat


    5# PR

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