Monday, 10 July 2017

 

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

Comments

  1. RR17.1
    14:48 18# KB thrusters

    Floor press 5 rep max
    72# successful
    82# x4 reps

  2. sflynn says

    CWOD 11:54, 25# KBs
    SWOD: 100#

  3. darrenandtara says

    T.
    CWOD. 11:16. 25# db
    Swod. 90#

    D.
    CWOD. 10:23. 35# db
    Swod 195#

  4. White Ape says

    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.

  5. CourtnieMcKone says

    CWOD:
    16:26 rx

    SWOD:
    98#
    More like 4 reps. Norka had to offer some assistance on the 5th rep

  6. RhondaG says

    CWOD
    12:29.2
    20# dumbbell
    That was hard and awesome!

    SWOD
    5 @ 78#
    Failed @ 83# (got 3 reps which is pretty awesome!!)

  7. Daniel says

    CWOD 13:40 scaled with 35# db
    SWOD 5x 95, 140, 155, 185, 205, 225, 235#
    Barely got the last rep.

  8. 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#)

  9. 11:43 20# DBs
    118# on the presses

  10. 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…

  11. Muffin Man says

    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.

  12. bdub22 says

    CWOD: 11:31 20# DB’s
    SWOD: 95# Floor Press. I got maybe 3 on 100# and couldn’t do any more ha

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