Great Fourth of July crew at Vertical Limit Fitness!
Conditioning:
Perform as many rounds and reps as possible in 10 minutes of:
1 Front Squat (135/93)
1 Kettlebell Swings (97/62)
150m Run
2 Front Squats
2 Kettlebell Swings
150m Run
3 Front Squats
3 Kettlebell Swings
150m Run
…so on…
For Score
Strength:
Option 1:
Make up a missed 1-rep max
Or…
Option 2:
Snatch
Every 90 seconds, perform 1 rep at following percentages…
20-30-40-50-60-70-75-80-80-85-85-90-90%
For Quality
Conditioning Sell-out:
Partner up*
400m Row
50 Slammers (12/8) @ 2m
60 Calories Biked
For Time
*Equal work. One at a time working.
Flexibility/Mobility:
Super Front Rack – 1:30/arm
Banded Olympic Wall Squat – 2:00
Quad Smash – 1:30/leg
Post score, loads, time, and experiences to comments
CWOD: 104, 63# FS, 53# KB
SWOD: 115# hpc, no PR but no decrease
CWOD2: 6:45 with Michael
Great pic!
CWOD: 114, 80# FS, 45# KB
SWOD: 120# thruster, 3# PR
88# shoulder press, 5# PR
T.
Cwod – Did it
Swod – same snatch
D.
Cwod – Did it
Swod – 165# snatch – 10# drop