Conditioning:
500m Row
15 Dumbbell Thrusters (50/35)
400m Row
15 Dumbbell Thrusters
300m Row
15 Dumbbell Thrusters
200m Row
15 Dumbbell Thrusters
100m Row
For time
Register here: Row’d Royalty
Strength:
Floor Press
5-5-5-5-5
For max load
Flexibility/Mobility:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Reclined Spinal Twist – 1:30/side
Post time, max load, and experiences to comments
RR17.1
14:48 18# KB thrusters
Floor press 5 rep max
72# successful
82# x4 reps
CWOD 11:54, 25# KBs
SWOD: 100#
DBs not KBs
T.
CWOD. 11:16. 25# db
Swod. 90#
D.
CWOD. 10:23. 35# db
Swod 195#
CWOD:
10:47.8 Rx
Way more exhausting than I had anticipated.
SWOD:
225#
Felt good. Probably could have got 235, ran out of time.
CWOD:
16:26 rx
SWOD:
98#
More like 4 reps. Norka had to offer some assistance on the 5th rep
Strong work RX’n that CWOD girl!
Your CWOD was impressive! Good work!
Proud of you Court!
Thanks y’all!
CWOD
12:29.2
20# dumbbell
That was hard and awesome!
SWOD
5 @ 78#
Failed @ 83# (got 3 reps which is pretty awesome!!)
That was awesome. You are awesome!! ❤️
CWOD 13:40 scaled with 35# db
SWOD 5x 95, 140, 155, 185, 205, 225, 235#
Barely got the last rep.
A little wod’n with the Hubby…still could not escape thrusters and DB work lol
Every 2 minutes for 16 minutes
Power Snatch + Overhead Squat + Squat Snatch
Set #1, on the 0:00… 57% of 1RM Squat Snatch
Set #2, on the 2:00… 62% of 1RM Squat Snatch
Set #3, on the 4:00… 67% of 1RM Squat Snatch
Repeat this sequence for 3 rounds
Rest 5 minutes
3 RFT
18 Thrusters (95/65#)
15 Box Jumps (24/20″)
12 Alternating DB snatches (50/35#)
11:43 20# DBs
118# on the presses
CWOD: 13:15 with 20#DBs. Woof.
SWOD: 73# 5RM shoulder press
I feel like I am almost 20 weeks pregnant and just got back from vacation or something…
2017 Granite Games Qualifier WOD 2:
10 Min AMRAP
1000M Row
Max Rep WBS (20/14) (10/9)
Score is total WBS
123
Quads are lit from no weighted workouts for 10 days.
CWOD: 11:31 20# DB’s
SWOD: 95# Floor Press. I got maybe 3 on 100# and couldn’t do any more ha