Tuesday, 01 August 2017

 

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

Comments

  1. RhondaMomma says

    CWOD
    25# DB Thrusters

    Hit 15 min time cap
    4 Rnds +
    300 Meters
    10 SU

    SWOD
    2@88#

  2. CWOD: 13:00, 20# DBs
    SWOD: finished at 100#

  3. CWOD: 20# DB Thrusters – 14:00
    SWOD: 2@ 80#

  4. allylegg says

    CWOD: 14:12
    25# DB
    SWOD: finished at 105#

  5. 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

  6. 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.

  7. Muffin Man says

    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%)

  8. darrenandtara says

    T.
    CWOD 14:43. 4@25 1@35
    Swod finished at 108#

    D.
    Cwod 15:24 Rx
    Swod finished at 195#

  9. 16:02 Rx definitely got the cry face going
    Finished SWOD @ 120#

  10. Cwod: 15:15 rx
    (Capped with 15 reps to go)
    SWOD:
    Worked up to 148#
    My form/ timing was off tonight

  11. Ran 3.5 hilly miles at lunch.
    CWOD: 15:42. Sit-ups are getting very difficult and slow.
    SWOD: up to 2@118#

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