Strength:
Hang Power Clean
3-3-3-3-3
For Max Load
Conditioning:
“Peek-a-boo”
50 Weighted Walking Lunges (35/25)
25 Pull-ups
50 Sit-ups
25 Box Jumps (30/24″)
50 Back Extensions
25 Ring Dips
50 Toes-2-Bar
25 Wall-Ball 2-fer-1’s (20/14) @ (10/9′)
50 Double Unders
…Rest 2 minutes
15 Overhead Squats (185/123)
For Time
Compare to Wednesday, 12 August 2015
Mobility:
Quad Smash – 1:30/leg
20 PVC Passovers
Posterior Chain Floss – 1:30/leg
Seated Shoulder Flexion – 2:00
Post max load, times, and experiences to comments
SWOD: 98#, failed on 3rd rep of 103# twice (grip)
CWOD: through 6 WB at 20min cap, purple band RD
Did do the 15 OHS (83#) after cap though
0530 class crew is awesome, I’m just gonna have to get used to a shorter class time. Side note: Tripping on box jumps and scraping your shin down the side is not the way to do those safely. Ouch! Lol.
Good times!! 🙂
See…5:30am class is too dangerous. Come back to 8:45!! ;). Missed you girl!
Miss you guys too!!! Gonna have to catch up on Saturdays!
SWOD:
3@150#
CWOD:
through 6 2 for 1’s Rx 20:00 cap
0 OHS
D.
Swod. 3@185.
Cwod. Got to dubs with 15 sec left and couldn’t find the energy to start. That was way harder than it looked.
Failed at several OHS #. Finally got about 5 at 135#. Just roasted. Thanks 8:45 for the good times on a Monday morning.
SWOD:
3@ 80 (78%) Ran short on time to do more
CWOD – MOD
DU left at Cap
30 x 30# step-ups onto 20″ Box
RD w/Purple Band
2-fer-1’s w/8# ball
OHS @ 65#
Welcome Mrs. Flynn!
Thanks Rhondamama!!!
SWOD: stopped at 50# (most I’ve lifted in months…no pain…ecstatic about this)!
CWOD: finished 130 singles. Mods: ring PLU, no dips, sit ups for T2B, 50 30#goblet squats for WB, singles.
OHS @ 53#
SWOD: 3@100 – new PR for HPC’s!
CWOD: through 11 2fers at time cap. I did banded RD’s and a 12# ball for 2fers.
15 OHS at 55# which is only 57% of my 1RM but I’m still trying to be gentle on my back and kinda ran out of time needing to go back to work!
SWOD: 3@250# – probably could have got 255#
CWOD: Cap + 15. Started on Back Extensions. Did regular WBS instead of blasting my face with the two fers.
OHS: Didn’t catch my time, did 155# (75%). Wanted to go unbroken. Instead went 11/3/1. Shoulders were smoked.
Last set of cleans at 123#
Hit the cap w mods on CWOD
15 reps @ 93# on OHS
SWOD: time capped at 88% 3 for 153# for HPC
CWOD: 19:58rx whew, barely made that one. T2B were horrible and the WB 2fers were super awko
SWOD#2: 13 reps unbroken at 123# not sure the time, just tried not to die. Tried to press It up again for the last 2 reps and it was not going to happen.
Great work everybody!
SWOD: 3@123# (90%). Excited about 90% at 24.5 weeks pregnant!
CWOD: through 13 WBS at cap. Mods: 20″ box jumps, red banded ring dips, opted for regular WBS since I am moving slower these days and even not pregnant I caught the ball with my face more than my hands last time…). This was a difficult wod with a preggo belly!
SWOD2: 15@83# in 1:33. Opted to go lighter since OHS don’t feel great for me right now.
I said it last time and I’ll say it again-Jimmy we need a 2 hour class for next time you program all this stuff lol!