Conditioning:
Every three minutes on the minute, for 12 minutes perform:
Calories Rowed (15/12)
30 Double Unders
10 V-ups
20 High-Lows*
For Quality and Score*
Compare to Tuesday, 26 July 2016
*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. If you complete each round under the cap, total your times for your score.
Skill Work:
Pull-ups
Complete in 2-3 sets:
20 reps (beginner)
35 reps (intermediate)
50 reps (advanced)
For quality, choose appropriate skill level
Strength:
Squat Clean Pyramid
10 Squat Cleans (205/135) by 2:00
8 Squat Cleans (225/150) by 4:00
6 Squat Cleans (245/165) by 6:00
4 Squat Cleans (265/180) by 8:00
2 Squat Cleans (285/190) by 11:00
For Time or Score
Flexibility/Mobility:
Low Lunge Twist – 2:00/side
Eye of the Needle – 2:00/leg
Reclined Spinal Twist – 2:00/side
Post times, scores, and experiences to comments
CWOD:
2:20-2:40-2:58-9 reps short Rx
SKILL:
20-10-10
SWOD:
present
CWOD
2:39 2:54-2:52-4 reps short
Kind of a mess as the screen froze on the rower in Rnd 2 and I messed up the bike conversion in Rnd 3.
SKILL: 50 PLU
3:17 20 then 5×6 (kind of missed the 2-3 sets part..)
SWOD:
Did Power Cleans – 65-75-80-85-90 lbs
Finished well under 11 min cap
CWOD: 282 (finished first three rounds under cap, on last round I lacked 6 high-lows at cap
PLU: 8-8-4 (then after class tried again and did get 2 sets of 10)
SWOD: finished, weights were 80,90,100,105,110
Great 0845 class!
CWOD 11:04
Skill 35 in 14-11-10
SWOD finished at 133#
Oh and I got a PR! Added together all the minutes and seconds correctly on the first try!
Push-Up Challenge #14 Complete
CWOD: Completed all 4 rounds Rx
1st round: 2:33
2nd round: 2:38
3rd round: 2:50
4th round: 2:42
Skill: 37 PLUs (15-12-10)
Will go for 50 next time!
[Did 11-8-6 last time for 25 PLUs]
SWOD: only did 12 reps before back started to tighten up.
160 x 10
185 x 2