Strength/Skill WOD:
Weighted Step-ups* (20″)
4-4-4-4
(Try to get heavy)
*Barbell in the back rack position. Equal step-ups with each leg, each round.
Conditioning WOD:
Run 400m
10 Weighted Step-ups* (85% of 4-rep max)
10 Chest-2-Bar Pull-ups
3 rounds for time
Compare to Monday, 19 August 2013
Flexibility/Mobility:
Couch Stretch – 1:30/side
Spine Smash – 2:00
Saddle Sit – 2:00
Sink Mobilization – 2:00
Post max load and time to comments
4-rep max 85#
CWOD: 14:05, 75# and PLU
The weighted step ups were scary for me. Must learn to suck it up on those!
Fun class!
SWOD:
225# for 4
20# more than 4 years ago. Felt like I could do more, but knee was still feeling good at a 20# or, so I was happy with it!
CWOD:
12:43 Rx at 195#
Step ups are awkward. But I think we need to do them a little more often.
SWOD:
4Reps @ 83# on a 16″ Box
CWOD
15:35? not positive
73#
16″ Box
D.
4 rep 190#
CWOD. 13:52 Rx @ 160#
Lost a little time because I can’t read so well. Really dug this Wod. Awkward movements with a chance of a huge crash are right up my alley. No knee pain so very happy.
SWOD:
125#
CWOD:
12:39
105#
50% C2B
SWOD: 80# 4 reps… could’ve done more but ran out of time (shared a box and bar)
CWOD: 12:04 – 63#, banded C2B
SWOD 135# on 18″ box. 20 had my hips lower than my full squat.
CWOD 14:54 with 115#
SWOD: 226# X 4 Reps
CWOD: 18:06 Rx w/ 195#
SWOD: 4 @ 226#
CWOD: 13:10 Scaled
5 Strict Pull-ups
Step ups @ 192#
SWOD: 4 @ 113#
CWOD: 18:44. 95#, 16″ box, chin over bar plu