Conditioning:
300m Run
20 Sit-up
10 Dumbbell Thrusters (50/35)
5 rounds for time
Strength:
Hang Power Clean*
5 @ 65%
4 @ 75%
3 @ 80%
2 @ 85%
2 @ 85%
2 @ 85%
For Quality
*Receiving the bar in the 4″ position
Flexibility/Mobility:
10 Sit-ups to Straddle
Right Side Straddle – 2:00
Left Side Straddle – 2:00
Middle Straddle – 2:00
Post time, loads, and experiences to comments
CWOD
25# DB Thrusters
Hit 15 min time cap
4 Rnds +
300 Meters
10 SU
SWOD
2@88#
CWOD: 13:00, 20# DBs
SWOD: finished at 100#
CWOD: 20# DB Thrusters – 14:00
SWOD: 2@ 80#
CWOD: 14:12
25# DB
SWOD: finished at 105#
CWOD: 15:30 Rx
(Hit time cap with 30 reps remaining)
SWOD: ✅ up to 190 lbs (84%)
Weighted Ring Dip Work:
10 reps x 20 lbs KB,
9 x 25 lbs KB,
9 x 30 lbs KB
CWOD 15:35 did 2 rds rx and 2 rds scaled with 35# db. Capped at 175m of 300m run in 5th rd.
SWOD worked up to 160# or 90%
Need faster elbows, grip was shot.
CWOD: got through 2 rounds and a 150M run. Not sure how long that actually took as I got there late. Just went to the 15 min cap. Rx
SWOD: ✅ up to 230# (85%). Then did a double at 245# (91%)
T.
CWOD 14:43. 4@25 1@35
Swod finished at 108#
D.
Cwod 15:24 Rx
Swod finished at 195#
16:02 Rx definitely got the cry face going
Finished SWOD @ 120#
Cwod: 15:15 rx
(Capped with 15 reps to go)
SWOD:
Worked up to 148#
My form/ timing was off tonight
Ran 3.5 hilly miles at lunch.
CWOD: 15:42. Sit-ups are getting very difficult and slow.
SWOD: up to 2@118#