Friday, 28 July 2017

 

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

Comments

  1. schumer says

    CWOD:
    2:20-2:40-2:58-9 reps short Rx

    SKILL:
    20-10-10

    SWOD:
    present

  2. RhondaMomma says

    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

  3. sflynn says

    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!

  4. CWOD 11:04
    Skill 35 in 14-11-10
    SWOD finished at 133#

  5. 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

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