Conditioning:
“So, let’s do a little work”
2000m Row or 1 mile Run
For Time
…Rest 3 minutes, then…
200 Speed Skips
30 Alternating Overhead Lunges (45/35)
20 Body Blasters
10 Deadlifts (185/123)*
150 Jump Rope Singles
21 Box Overs (24/20″)
15 Toes-2-Bar
9 Cleans (155/103)*
100 Double Unders
15 Clapping Push-ups
10 Strict Pull-ups
5 Snatches (135/93)*
For Time
…Rest 3 minutes, then…
1000m Row or 800m Run
For Time
Compare to Friday, 08 April 2016
*Each athlete uses their own bar. Build the bar as needed for each exercise. Clapping push-ups start in the up position, lower body as one piece, explode of the ground and clap hands under chest while in the air.
Mobility:
Olympic Wall Squat – 2:00
Sink Mobilization – 2:00
Hip Capsule – 1:30/side
Barbell Shoulder Smash – 1:30/side
Post times and experiences to comments
45:39
Run
103/83/53
2×20 lb Kettlebell box step-ups for lunges
Non-strict PLU
I ❤️ that WOD.
45:11, rowing
93#DL, 73#CL, clapping PU from one knee, red band strict PLU, 63#Sn
This was tough, but I loved it after it was over. 😉
D.
41:37. Rx. Well off my Pr time. I blame QT kitchens and gin.
Great day for a run except for the running part.
#numberoneposteraward
46:51
Lots of mods for wrists. Still did work.
Getting in the habit of posting again. 🙂
Got through 5 PLU at cap
Lifters club did a weighted mini version of posted WOD, snatch work and back squats.
300m run
40 speed skips
12 lunges
9 body blasters
6 DL
30 singles
9 box overs
7 t2b
5 Cleans
20 dbl unders
7 clapping pu
5 Strict PLU
3 Snatches
200m row
All was prescribed with a vest (20/14). No built-in rest.
Snatch work was 9×1, 50-95%. BSQ was 6x 3, 60-90%
My WOD time was 9:33 Rx
Snatch work ✅ 115-215#
Didn’t do BSQ due to time constraints
What APE said
CWOD: 11:10 Rx w/ vest
Snatch up 175 (95%)
BSQ up to 340 lbs (90%)
Ditto
14:51rx with vest
Worked up to 113 snatch did not make 90%
Got off track on the emom changing my tires
Edit Did not make 95%
Mini version, 16:54. Mods: 113# DL, 93# clean, 73# snatch. Red banded strict PLU, step up box overs.
Ran the mile hill with Tara afterward.
Counting my 17# baby bump as my weighted vest 😉
Lifters Club: 13:00 Rx with vest
SWOD: up to 155#, then got tweaky shoulder.